Moms and stevedores have something in common: Lots of lifting. Whether  hefting a crate or picking up a toddler, both are subject to shoulder, upper back, and neck pain. The shoulders round forward, adding unnecessary stress. When mothers lean forward in this way, they tend to overextend the chin and bend the neck too much.

Charles Matkin, who teaches therapeutic yoga at Yoga Works in New York City and has worked with physical therapists at Beth Israel Spinal Rehabilitation Center, says it is quite common to collapse forward to pick up a child.  The problem is that �the spine is only as strong as its weakest link, so if you�re collapsing in one area, you�re losing the support of the rest of the body.� (Matkin suggests drawing your shoulder blades back�rather than slouching to lift your child�and bending your knees so that your hips align underneath the shoulders.)

Debra Flashenberg, director of the Prenatal Yoga Center in New York City, suggests moms try the Supported Fish Pose. �It eases them, relaxes them, lets them get a full breath into their chest.�

The Supported Fish Pose opens the chest and extends the thoracic spine (which begins at the bump at the back of your neck), dropping the shoulder blades behind you, so that they roll back down toward one another. A restorative pose, Supported Fish is meant to bring muscles back to their natural position and in time tone them. Do this in the morning and the evening.


What you need: 2 yoga blocks (1 medium and 1 high) or 2 rolled-up towels, one thicker than the other.

Here�s how:

1.    Lie flat on your back and place medium block (single rolled-up towel) underneath the bra-strap line, with heart lifted toward ceiling. Extend legs straight out and relax feet.
2.    Place the high block (or thicker rolled-up towel) under your head. Be careful not to overextend the neck by lifting chin too high or dropping it too low; chin should align with bridge of nose).
3.    Rest each arm at about a 45-degree angle away from hips and place palms up, allowing shoulders to drop open.
4.    Keep breathing, relaxed and gently.