FITMOM Durham's move of the week: Tricep kickbacks
Most women find that their triceps are much weaker than their biceps. Therefore, it is important to balance opposing muscle groups (biceps & triceps for example) to reduce the chances of ligament strain or muscular injury. This is especially important during pregnancy. because your joints loosen due to the presence of the hormone Relaxin.
In the post partum period, strong tricep muscles will help to lift and carry your baby and all of their gear as the grow. They also provide major stroller pushing power as you and your baby explore your neighbourhood, or even at your FITMOM Stroller Strength class!
To perform a tricep kickback:
1. Take your left leg forward into a lunge position. Lean your body forward so that your hips are at a 45 degree angle to the floor. Place your left hand on your left thigh to help stabilize you.
2. Bend your right elbow so that your upper arm is parallel to the floor, your forearm is perpendicular to the floor and your palm is facing in towards your body. Keep your elbow close to your waist.
3. Keeping your upper arm still, straighten your arm behind you so that your arm is parallel to the floor and one end of the weight points down to the floor.
4. Slowly release back to the starting position.
5. Remember to keep the abdominals strong the entire time and don't forget to breathe.
Beginners should start with no weight or a low weight (3-5lbs). Advanced fitness levels can choose heavier weights. Pick a weight that you can lift up to 10 repetitions with some effort for 1-3 sets. Increase your reps upto 15 for 2-3 sets. When this is no longer challenging you can slowly increase weight and start back at your lowest repetition for 2-3 sets. Continue in this way.
For the mom to be: After baby:
Reps: 10-15 reps Reps:12-15 reps
Sets: 1-2 sets Sets: 2-3 sets
Remember to consult with your care provider before starting any new fitness routine. Avoid exercise if you feel any pain or discomfort.