This technique will help you to improve your posture, strengthen your core and relieve the stress on your shoulders, wrists and hands.

Ergonomic way to push a stroller: This picture shows me pushing my stroller up a hill. Both of my hands are on the handlebar with my thumbs next to my index fingers, I am standing straight, my shoulders are down, my handlebar is adjusted to the highest level, I am leaning from the ankles, and the stroller is as close to my body as possible.

Tip: Keep your stroller as light as possible. Only carry essential itms. Invest in a stroller organizer, mine is the Momcozy Universal Stroller Organizer, so you don’t always have to carry your diaper bag.

How to push a stroller:

1. Adjust the handlebar to a height that allows you to stand up straight and relax your shoulders while pushing.

2. Place your hands on the handlebar with your thumbs next to your index fingers. Do not circle your thumbs around the handlebar to avoid putting extra stress on your thumbs and tendons.

3. Stand up straight while walking instead of leaning forward.

4. Be mindful of your shoulders and elbows: keep your shoulders down and relaxed and ensure your elbows stay close to your sides - this will help to prevent injury to your shoulders, neck, hands and wrists.

5. It is normal to feel you need to maintain a tight grip on your stroller, however, remember to relax your hands and loosen your grip occasionally. You can still control the stroller without gripping tightly.

6. As the stroller is moving forward on a flat surface occasionally alternate the hand that is pushing the stroller to allow the other hand to hang down and swing in order to relax your arms.

   How to push a stroller uphill:

1. Keep in mind the first 5 steps I outlined above.

2. Lean from the ankles not the hips when pushing uphill.

3. Tighten your core and keep your elbows next to your sides.

4. Keep the stroller as close to your body as possible. Doing this plus step 2 will help to prevent your shoulders from raising up, causing stress and tension in your upper body.

5. Use both hands when going uphill, especially if the hill is quite steep.

   Running with a stroller:

   I would recommend getting a running stroller if you plan on running with your baby. They are lighter and easier to maneuver.

   These actions will help to maintain good running posture, tap into your core and pelvic floor, prevent leaning from the hips, improve thoracic spine motion and improve gluteus muscle firing.

   (Edwards, 2020)

   1. Lean from the ankles not from the hips

   2. Keep the stroller close to your body

   3. Push the stroller alternating arms periodically

   4. The swinging arm should move from heart to pocket.

   5. Shorten your stride