Getting into shape after the baby comes can be slow-going and hard work. PLUS as a new mama how do you even find the time to exercise?
Luckily you can make the time to exercise though. Today, thanks to BOB Strollers, I've got some excellent tips from fitness expert Lisa Druxman about fitting in exercise as you take your baby for a walk. Below, Druxman offers some beneficial stretches that mamas can easily do with baby and a stroller.
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Stretching is key to combating the tightness you feel from a stressed or busy lifestyle or even just constantly lugging around heavy baby accessories,” said Druxman, a pre/postnatal fitness expert and founder of the country’s largest stroller exercise program,
Stroller Strides. “
Following a rigorous stroller workout, it’s easy to move straight into stretches with the stroller, and it proves to be a relaxing activity for both mom and baby.”
The stretches!: Druxman uses a
BOB’s Stroller Strides Fitness Stroller for these stretches, a versatile model with an included Fitness Kit that helps turn any stroller outing into a workout. ALSO NOTE: For all stroller stretches, with the exception of the Stroller Side Reach, make sure the stroller brake is on.
STROLLER SIDE REACH Body Bonus: Stretches a tight torso Start: Take brake off stroller so it glides as you move. Place right hand on handlebar for balance, and open legs to a wide straddle. Raise left arm out to left side. Finish: Lift ribs away from pelvis to lengthen lower back, and exhale as you reach left arm up and over your head. Hold and focus on elongating the spine. As you reach, push stroller away from you. Lower arm and tilt torso back to a vertical position, bringing stroller back in. Switch sides and repeat.
GLUTE STRETCH Body Bonus: Loosens tight glutes Movement: Stand next to stroller and hold onto handlebar with right hand. Lift left knee up to left hip and hold onto it with left hand. Hold thigh close to body to feel stretch in glutes. Switch sides and repeat. Technique Tip: Try not to press too hard on top of the knee. If you feel discomfort, place hand between back thigh and back of knee.
STROLLER QUAD STRETCH Body Bonus: Stretches the front of your upper thighs and hip flexors Movement: Stand next to stroller and hold onto handlebar with right hand. Lift left knee up to front of left hip and gently hold onto left foot with left hand. Then, without twisting your knee, move foot down, under hip and to back so that hand is now holding onto foot, with bent knee pointing down and foot by your rear. Squeeze glutes to feel stretch in your quadriceps and hip flexors. Switch sides and repeat. Technique Tip: To increase stretch, do not pull harder on foot; instead, press left hip slightly forward. If bent knee feels strained, loosen grip on foot and open knee to a wider bent angle.
STROLLER HIP AND BUTT STRETCH Body Bonus: Loosens hips and helps sciatic tightness Movement: Stand in front of stroller and hold onto handlebar with both hands. Lift left foot up and cross your left calf over top of right thigh. Sit back, holding weight in heel to feel stretch in piriformis muscle in your rear. Hold, then switch sides. Technique Tip: If top knee feels uncomfortable, try not to twist it by dropping knee too low to get a deep stretch. Sit back, instead of down, pulling hips back toward horizon.
STROLLER HAMSTRING STRETCH Body Bonus: Stretches back of thighs Movement: Stand in front of stroller and hold onto handlebar with right hand. Lift left leg and place left heel on wheel and rest left hand on top of thigh. Lean torso forward at a diagonal and press hips back to feel stretch in back of thigh. Hold, then switch sides. Technique Tip: Flex toe to sneak in a calf stretch.
STROLLER CALF STRETCH Body Bonus: Loosens tight calves Movement: Stand in front of stroller and hold onto handlebar with right hand. Lift left toe and place it against left wheel, heel on ground. Lean body forward into the stretch. Hold, then switch sides. Technique Tip: Stretch just enough to feel a pull in calf muscle in back of lower leg, but not so deep that you strain your Achilles tendon in back of the heel.
Look for BOB strollers and accessories in baby stores and sporting goods stores nationwide. BOB formed in 1994 as one of the first manufacturers of single-wheeled bicycle cargo trailers. As the founders of the company became fathers, they designed and developed the first Sport Utility Stroller in 1998. Thanks to
BOB Strollers for the tips.
