Raise your hand if you’re a mom with one or multiple kids on some sort of field this fall season?
I don’t think it’s laid out just how much time can be spent at sporting events when you become a mother. For our family this time of year includes hours at the field watching our boys play the “All American” classic sport: baseball. You can play baseball all year round here in Florida, lucky me (can you sense my sarcasm?!).
My husband and I have close to zero experience in organized sports but we love the comradery, athleticism, and watching our little athletes grow.
But how do we stay sane with hours upon hours a week sitting in the stands?
We keep our bodies active and our coolers full!
On any day of the week, you find me staying hydrated with
Bela Harmony, which is a healthy turmeric drink. But also, since I’m already in my athletic wear, I keep my body moving in between games, practice and private lessons.
If you’re a fellow Ball Mom, make the best of your time on the field with these simple movements:
- Walking Knee Pulls
- Standing Hip Openers
- Standing Quad Stretch
- Walking Soldier Kicks
- Walking Hamstring Stretch
- Wide Squats
- Standing Lateral Side bends
- Forward fold
- Arm Circles
- Chest Openers
Let us Start:
Walking knee pulls
Standing up tall, take a big step forward and lift up the opposite leg, hugging it into your chest, repeat on the other side, and walk the length of 10-20 yards.
Not only will these alleviate some stress, as we tend to hold stress in the body in our hips, they will also help release tension from sitting at your desk or in the stands for hours.
Standing hip openers
Another great way to reduce stress in the body, and create strong movement patterns in the body. Standing up tall, bring your knee up so it is in line with your hip and paralle to the ground. Open up the knee to the side of the body and place your foot down on the floor for a moment before you revers the motion. Repeat 10 times on each side, and remember you can always hold on the a wall or chair for balance.
Standing quad stretch
The traditional feel good stretch for legs. Kick your right heel up towards your glute and grab your right foot or ankle with your right hand. Make sure your knee points towards the ground and hold this for 15 seconds while taking deep, slow breaths. Repeat on the other side. This stretch is great for getting the blood moving in your legs by lengthening the quadricep muscle which is shortened by sitting for longer periods of time.
Walking soldier kicks
Taking a big step forward with the right foot, kick your left leg up in front of you, reaching toward the toe with the right hand. Alternate your legs in a walking pattern. While this one looks rigid, it actually promotes healthy movement patterns in the body, and hip joints while also stretching out your hamstrings which become tight with sitting as well. Repeat 10-20 yards on the field.
Walking hamstring stretch
By far one of my favorites! Start standing tall with your core engaged, flex your right foot out in front of you, keeping your heel on the floor for stability. Bending the left leg, hinge from your hips keeping your spine in alignment, scoop both arms to the floor toward the right foot and back up to the sky. This active stretch will increase blood flow to the body by lengthening and shortening the muscle, which pumps blood into the body, and gets the healthy blood circulation going. In addition, you will be stretching out your hamstring, and strengthening your core.
Wide squats
Starting with your feet slightly wider than your hips and toes slightly turned out, sit your hips back while keeping your back straight, chest up, eyes out. Repeat 10-15 repetitions to get the blood flowing and give you an instant burst of energy, especially during those long hours of practice on the field.
Standing lateral side bend
Standing up nice and tall, with your feet under the hips or slightly wider, bring your arms up over head and claps your hands together, with your pointer finers to the sky. While keeping your back flat as if you were standing against a wall, allow your pointer fingers to guide you to the right side, feeling that long stretch throughout your obliques on the left side, and repeat on the other side. I recommend doing this often, and holding the stretch for 1-3 deep slow breaths to allow more space and movement in your body, while promoting a healthy spinal mobility.
Forward fold
Keeping your feet hip distance apart for this one, reaching both arms up overhead, then swan dive the arms out with a flat back, leading your chest to the floor. In the video I have shared a few variations, be sure to message me here with any questions.
Arm circles
Standing tall, and abs engaged, bring your right arm directly out in front of you, circling the arm up to the sky, back down behind you, and repeat this circle 3-4 times, then reverse it. I like to do one arm at a time, however you can certainly do both at the same time to your body’s comfort level.
Chest opener
Bringing your elbow up to alignment with your shoulders, open up both arms to the sides of the body and close them. Not only will this feel good, you will also be promoting proper posture which has many benefits such as self confidence, healthy brain function, and over all releasing stress in the body for longevity.
Simple, right?!
Think of how all those simple moves can add up in between those tournament games and practices (that is going to leave a BIG impact!).
