Stretching Guide For Postnatal Mums

As a new mum, you’re likely spending endless hours stooped over feeding your baby.  

You spend countless hours staring down at your baby as you rock her to sleep.

You carry a capsule; made heavier with baby in it. Lift bub in and out of the pram; usually with a heavy nappy bag draped over a shoulder.  

You’re also adjusting to a new lifestyle, sleeping in different positions and down right sleep deprived.

At the same time, your body is trying to recover from weak core muscles that became overstretched during pregnancy, as well as weakness in the pelvic floor.

There is little surprise that this eventually takes a toll on your lower back, upper back, hips, neck and shoulders. It also takes its toll on your overall posture.

Gentle postpartum stretching is crucial for mums and fortunately there is plenty that you can do to reduce tension, ease sore muscles, and improve alignment.

Hip circles, side-to-side neck stretches, lunge stretches and bending over to touch your toes will help.  Activation exercises like diaphragmatic breathing, gentle transverse abodominis exercises can help regain functional core strength. Whilst pelvic floor muscle training is important to rehabilitate the pelvic floor muscles and help avoid pelvic floor dysfunction.

Appropriate stretching is essential to help ease postpartum aches and pains.

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Practice gentle postpartum stretching and avoid overstretching; aim for 70% compared to your usual 100%, and avoid stretches that put excess strain on the abdominals what could worsen diastasis rectic (abdominal separation).

Here are my favourite postpartum stretches to help ease common aches and pains.  

They address hip flexors, back, chest, and neck.