You must admit, being a mother and looking after everyone around you is physically and mentally taxing.


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We often carry the posture of utter exhaustion around our slumped shoulders and drag our feet when we walk.

Here are three simple and easy exercises you can do at home or at the park whilst with your kids so you can walk tall and with confidence:

1) Push-ups against the wall 

This activates the major stabilisers of the shoulders, the upper trapezius muscles.

  • Stand at a wall, with your hands on the wall just below shoulder height.
  • Hold your shoulder blade back and up a little bit.
  • Lower yourself down towards the wall, using the elbows only.
  • Hold for 3 sec, then rise back up again


2. Multifidus muscle strength (Direct back control muscle) 

This muscle is important for direct control of the lumbar spine.

  • Start on all fours.
  • Maintain a small arch in the back and squeeze your lower back muscles together (you should feel a sensation of the lower back muscles pushing towards the midline).
  • Maintaining this contraction, lift your leg straight back up in the air.
  • Hold for 3 sec and lower the leg down.
  • Repeat 10 times per leg.

3. Single leg bridging to activate your gluteus maximus muscle

Weakness in this muscle makes it harder to sit up straight when sitting, which changes the posture of the mid back and neck, often causing neck pain.

  • Lie on your back with your knees bent.
  • Raise one leg in the air, this will be the starting position.
  • Lift your bottom into the air to bring your body to straight.
  • Hold for 3 seconds, then lower your body down.
  • Repeat 10 times per side

Do you have any you would like to add to this list? SHARE with us in the comments below.

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  • HI Michael,
    I have a terrible pain at my back today and here comes your post on the right time. How about lying on the bed (chest down) reading a book or working with my laptop. Will that be bad for my back too?
    I liked your recommendations to push-up against the wall. Also I checked this guide https://myergonomicchair.com/core-exercises-for-posture/, do you agree with the necessity to release the muscles before training?


  • All great exercises that I need to take on board. I sit at a computer for 3 days a week and I know it’s not good for my posture.


  • I started something similar to the Push-ups against the wall except that I use the bathroom vanity about 6 months ago. I really feel energised after doing just 10-12 pushups (when I have the time). My arms also look more shapely. I am starting to see some muscles. Wahoo!


  • Will definitely have to try these


  • Stand with your feet against the wall, shoulders touching the wall, and draw the centre of your back towards the wall. Do this each morning when you wake and whenever else you think about it. It will keep you standing straight and when you sit at the computer your posture will be so much better. If you notice you are slumping at the computer, do it again.


  • Definitely need to improve my posture! Thanks for these simple exercises.


  • Interesting, thanks for sharing the article.


  • Thanks for posting this useful exercise regime. Always good to know what to do to improve posture!


  • timely – my back is burning from slouching over my desk!


  • Man I need these tips and will add them to my morning routine


  • This is so true, I found even lifting my kids when they were babies were exhausting especially when my son was nearly 9 pounds ! Also it is the extra housework , cleaning , feeding , washing etc. which involves repetitive muscle movements and sometimes lifting . I am very prone to lower back pain so I took extra care such as sitting up straight when feeding the children . This should be a general practise all the time such as sitting in front of the pc and even driving behind the steering wheel to make sure your back is straight and not bent.


  • I sit at a computer for many hours a day and I know my posture is terrible. Someone suggested sitting on a gym ball to work. It’s a little tricky. I have a back support on my chair to help me sit straight, but then I tend to lean forward. All tips are most welcome.


  • I really have to do these. After having kids and carrying them (mostly on one hip) my posture is really bad.


  • Now this is something that I definitely need to do. Now just to find the time :) ……..


  • Thanks for these exercises. I didn’t actually realise that these are good for the posture. I was surprised to see no sit ups.


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