What’s Supporting Your Tatas??

Okay Ladies – let’s have a little chat about the Tatas! I would be remiss to discuss the need for physical activities, proper form, methods, etc, without making sure you have the right attire. You can find information everywhere about the importance of the right shoes, about streamlined clothing but not many people talk about the extreme importance of a good sports bra. Did you know (depending on cup size) your breast will bounce up to 4 inches in any direction during physical activity? Did you further know that this bounce range is the main culprit in saggy boobies??

The Cooper’s Ligament

First a small anatomy lesson – The Copper’s Ligament is a ligament that starts at the clavicle (collarbone) and attaches to the breast tissue between the breast and the pectoral muscles. Essentially this ligament suspends the breast from the clavicle. As with all ligaments, when it is stretched beyond capacity too many times it loses it’s elasticity, in this case resulting in sagging breasts. When the breast is allowed to bounce freely and for long periods of time (ie an hour long aerobics class) the Cooper’s ligaments begins to slacken. This sort of damage is irreversible so prevention is the best method to avoid sagging.

Properly Fitted Sports Bra

A good sports bra is going to be your number one defense while exercising. If you have a preteen or teenage daughter, it is important to have her properly fitted for a sports bra prior to playing sports and/or participating in physical education. Basically as soon as the breast have developed it is time to start protecting them. Here are some keys to a good fit:
• Should be snug but not uncomfortable. This means you shouldn’t be looking like a stuffed sausage, you should have a smooth slick fit. Your breast should not be spilling out the top and your back should not be squealing at the bottom.
• Straps need to be wider with bigger cup size. You should not have deep wear lines in your skin after wearing your bra.
• Seamless bras are better in the long run. Sports bras are meant to be snug and stitching rubbing against your skin can cause rashes, blisters and even open sores.
• Finally, your bras should be so comfortable that you forget you are wearing it.

Fixing The Exisiting Issue

Now before I leave you fretting over my “irreversible” comment above let me alleviate your mind. Though the damage to the ligament is forever there are ways to naturally lift a breast. First and foremost you must stop the damage by finding a good strong sport bra to wear during physical activities. Then you need to add the following breast strengthening exercises to your regular workout.
• Bench Press – this can be done with dumbbells or a straight bar. Start out laying on your back on a flat bench (eventually you may advance to incline and decline presses). Bend your arm so that your upper arm in parallel to the ground. Press the weight up towards the ceiling until your arm is straight (do not lock your elbow). You can start with as little as 5 pound dumbbells in each hand. Always use a spotter when using a straight bar or when increasing your weight
• Push-ups – you can do kneeling, or full push-ups. While laying on your stomach place your hands under your shoulders, with your elbows bent at your sides. You can either pivot from your knees or your feet as you push yourself up. Remember to keep you back in a straight line with your hips (do not point your butt in the air). You can increase difficulty by moving your hands closer or farther apart.
• Butterflies – in a seated position bend your arms so that your fist point towards the ceiling and your upper arms are parallel with the ground. Start with your arms open to be even with your back, and then move your arms to a closed position so that your elbows are touching. It is important to not go beyond your back or median, this is hyperextension and can result in injury.