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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