As a busy executive mom, you already know that poor posture and daily movement patterns contribute to chronic pain and fatigue. But with your packed schedule, finding the time for lengthy workouts or therapy sessions feels impossible. The good news? Small, intentional adjustments to your posture and movement can have a significant impact on your core health - without adding extra time to your day. Lets explore how in this blog.
Here’s how you can optimise your posture and movement to reduce pain, boost energy, and improve core strength- all while handling your daily responsibilities.
Start with Micro-Adjustments to Your Sitting Posture:
Most executive moms spend hours at their desks or on the go. If you’re not mindful of your posture, it can lead to chronic back and neck pain. Here’s how to fix it:
- Align Your Spine: Sit with your feet flat on the ground, knees at a 90-degree angle, and shoulders relaxed.
- Use the 90-90-90 Rule: Keep a neutral spine with knees, hips, and elbows all at 90-degree angles to reduce strain.
- Set a Reminder: Every 30 minutes, do a quick posture check - sit tall, roll your shoulders back, and realign your head over your spine.
Optimize Your Daily Movements:
Your everyday movements like bending, lifting, and even carrying your kids impact your posture and core health. Make small shifts to protect your body:
- Lift with Your Legs, Not Your Back: When picking up your child or a heavy bag, squat down and engage your core rather than bending from the waist.
- Balance Your Load: Avoid carrying a heavy purse or diaper bag on one shoulder. Opt for a backpack or crossbody bag to distribute weight evenly.
- Mindful Walking: Keep your head up, shoulders back, and engage your core slightly while walking to reinforce good posture habits.
Use Core Activation Throughout the Day:
Your core doesn’t just engage during workouts—it should be active during daily tasks. Strengthen your core without extra effort:
- Engage Your Core While Standing: Whether you’re cooking, brushing your teeth, or waiting in line, lightly tighten your abs as if preparing for a gentle poke.
- Activate Your Core: Instead of slouching, engage your core muscles slightly to support your lower back.
- Mindful Breathing: Use diaphragmatic breathing (deep belly breaths) to support your core and reduce tension in your upper body.
Watch this video to learn What is the Core? Understanding the Muscles That Support Your Back and Neck:
Small Nighttime Adjustments for Recovery:
Even while resting, your posture affects your core and spinal health. Make these tweaks to improve recovery and reduce morning stiffness:
- Optimal Sleep Position: Sleep on your back with a pillow under your knees or on your side with a pillow between your legs to keep your spine neutral.
- Stretch Before Bed: A few gentle stretches can relieve tension from the day and prepare your body for restful sleep.
Incorporate Standing & Movement Breaks:
Long periods of sitting compress your spine and weaken your core. Break up sedentary time with small, intentional movements:
- Set a “Move” Timer: Stand up every hour to stretch and reset your posture.
- Power Walk Calls: Take your conference calls standing or walking to improve circulation and reduce stiffness.
- Desk-Friendly Core Activation: While standing, engage your core and shift your weight from side to side to activate stabilizing muscles.
HERE is a free checklist to '10 Easy Desk- Based Exercises To Strengthen Your Core' This checklist is designed for busy days when you don’t have time to leave your seat but still want to feel stronger and more supported. With these simple, discreet exercises, you’ll be able to activate your core and improve your posture without missing a beat.
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