Pushing your baby in their pram may seem like a relatively simple task, however, many mothers are potentially contributing to injury on a daily basis in the way that they are pushing their little one/s around in their prams. If you compare this to doing exercise using bad technique you know that over time other muscles will compensate and you are more than likely to get aches and pains from the repeated movements.
Rule 1: No creases in your wrists
Next time you are pushing your pram just glance down at your wrists - do you see any creases? If you do you will also see your hand sitting at an angle anywhere between 45-90 degrees from you wrist - this is putting constant pressure on your wrist joint especially when you add load (pushing up hill or a second child in a double pram). Adjust your wrist so that there is a straight line running from your arm down to knuckles - you will notice that that the creases at your wrist now disappear. Keep glancing down and checking for those creases and feel the tension ease from your wrist joints.
Rule 2: Keep your hips near the handle bar
Lower Back Pain is a common complaint in many new (and not so new) mums. The head down, bum out, bending over position many mothers take when pushing a heavy pram uphill is huge in contributing toward lower back ache. The Solution is to keep your hips close to the handle of your pram when you are pushing your baby uphill. Next time you are pushing your pram uphill then stay standing tall, aim to keep your hips relatively close to your pram and find your glutes! Take big strides up the hill and drive through the bum to propel you up the hill. You should start to feel your glutes working when walking like this. Your back should hurt less AND you'll be getting a much better workout.
Rule 3 - chest up shoulders down
A lot of tension is held in our neck, upper back and shoulders when we are tired, stressed and looking after little people that need our constant care and attention. We often walk around with our shoulders by our ears and don't even realise it - add to this a handle bar of the wrong height and you will surely exasperate the problem. Next time you are out for a walk stand upright next to your pram - make sure your chest is up and shoulders are down, allow your hands to rest on the handle and see how you feel. If you adjusted it down a few inches would it take some pressure off your upper body and allow you to maintain that chest up, shoulders down position more comfortably? As a general rule your hands should be a little above hip height.
These may seem like pretty simple things to implement - and they are BUT they might just change the way you are moving on a daily basis and help to relieve some of those aches and pains that don't have to go hand in hand with motherhood.