---
title: Strong as a Mother - Exercises to Reduce Pain & Gain Strength
description: If only we could all be as Strong as a Mother. Here's our top prescribed exercises to moms to reduce pain and increase strength.
image: https://performxpt.com/hubfs/Canva%20images/Canva%20Design%20DAGE3XQ7Mic.png
---

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 May 2024

# Strong as a Mother - Exercises to Reduce Pain & Gain Strength

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With Mother's Day just around the corner, today we're focusing on the Moms!

Here are a handful of exercises I find myself sharing most often with the mother's we see at Performx to help reduce pain and gain strength. 

## Exercises for Back Pain 

Unfortunately back pain & motherhood often can come hand in hand.

A toddler always attached to your hip, getting up and down off the floor 25x a day to play, constantly bending over to pick up toys, the list goes on...

Here are my two favorites to help relieve back pain symptoms.

### Hip Hikes

This one is especially good for the moms that get pain after holding your kiddo on your hip for long periods.

### Adductor Bridge

A good all arounder! Back pain is commonly caused from your hamstrings & glutes - this targets both of them alongside your low back. 

## Elbow Irritation

Tennis elbow isn't just for tennis players - Mom's are one of the biggest contenders for it! Holding your kids paired with the daily requirements of life can take a toll. This stretch targets your forearm and helps relieve tension.

### Shoulder Extension Stretch 

## Shoulder and Neck Pain

Good posture commonly flies out the window once a mom starts breastfeeding (it shouldn't, but sometimes that's life). This can quickly lead to neck and shoulder pain.

This exercises combats that constant leaning forward position (also super common with computer work).

### Banded Overhead Pull-Down (Apart)

 

Wishing you a fantastic weekend - we truly all want to be as strong as a mother! 

Best,

Dalton 

P.S. Please share this newsletter with fellow moms who deserve a little TLC! 

[Shoulder](https://performxpt.com/blog/tag/shoulder), [Neck](https://performxpt.com/blog/tag/neck), [Back](https://performxpt.com/blog/tag/back)

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