Stretches for New Moms

May 19, 2015
6 min read

To download a copy of the above poster to use as a reference, click here

As a new momma, you are likely no stranger to back, neck, and shoulder tension. When left unchecked, this tension can spread throughout your body leading to the onset of headaches, trouble sleeping, and so on. Between breastfeeding, bottle feeding, diaper changes, and carrying your child, much of your time as a new mom is spent hunched over which makes it important to stretch throughout the day to relieve muscular tightness and provide some relief. My challenge to you: commit to spending at least 15 minutes a day working on the following stretches. Allow your body to melt deeper into the stretch, rather than force it. By nurturing your own body, you will be better able to care for your baby.

*As with all postnatal exercise, do these stretches at your own pace and discretion. Consult with your caregiver if you have had a cesarean birth or difficult/complicated labor as to what exercise/stretches are appropriate for you. Do not push yourself to your limit during the early postpartum period, but instead listen to your body and respect where you are right now.

A bolster was used during a few of the following stretches. The bolster increases the stretch in the chest and back within these positions and its use is completely optional. If you do not have a yoga bolster but desire to use one, you can roll up or fold up blankets and/or towels to get the same result (the "bolster" below was made by folding a blanket over a folded towel).

Doorway stretch

Begin this stretch by placing your body in a minor calf stretch with one foot on each side of the doorway. Press your forearms against the doorframe, making sure that your arms are at a 90 degree angle from your body. Tighten your core muscles and straighten your back. Slowly lean your upper body forward so that you begin to feel a stretch along your chest. Hold this postition for 30 seconds. Allow your body to sink into this stretch. Switch legs and repeat the stretch.

Seated twist

From a seated position, bend both knees with your feet on the floor. Slide your right foot under your left leg to the outside of your left hip. With the outside of your right leg resting on the floor, step your left leg over your right leg and firmly plant your left foot into the floor. With a deep exhale, begin to twist your body towards your left leg, placing your left hand behind you on the floor. Wrap your right arm around, placing your elbow on the outside of your left leg. With a deep inhale, feel your spine lengthening through the crown of your head and with your exhale begin to slowly twist your spine toward your left. Deepen the twist with each exhale, making sure to lengthen your spine with each inhale. Hold this stretch for 30-60 seconds. Repeat on the other side.

Legs up the wall (cactus arms & bolster)

The distance of your body from the wall and the placement of the bolster is something that you will need to play with for a while to find what feels best for you. Start by placing your bolster about 5-6 inches away from the wall. Sit sideways on the right side of your bolster with the right side of your body against the wall. On an exhale, swing your legs up the wall and lower your body to the floor. You may need to adjust the bolster at this point to get it into a comfortable position. Your sitting bones should be resting in the space between the wall and your bolster and there should be a gentle arch in your back from your pelvis to your shoulders. Adjust as needed. Make sure that your neck is lengthened and that your chin is not pressing into your sternum. For an additional chest stretch, place your arms in cactus position (as shown below). Your arms should be perpendicular from your body and your elbows bent 90 degrees. The back of your hands should rest on the floor. If this is too much, you can always place your arms palms facing up on either side of your body. Stay in this pose 5-15 minutes and allow your body to sink into this stretch.

Reclining bound angle pose with bolster

Lie on your back. Place the bolster below your torso so that you tailbone is touching the floor and your head is resting on the top of the bolster. Adjust as needed. If comfortable, bend your knees and place the soles of your feet together, letting your knees to gently fall to the floor. Do not force your knees to the floor, but instead let them relax down to the floor. Place your arms in cactus position with your forarms perpendicular to your body and your elbows bent at a 90 degree angle with palms facing up. If this is uncomfortable for you, you can always place your arms along your side body with palms facing up, or try the pose without the bolster. Lengthen your neck and breathe deeply, holding this pose for 1-5 minutes.

Reclining bound angle pose without bolster

The same as above, without bolster support.

Wide-legged forward fold

Step your feet about 3 to 4.5 feet apart, making sure that the inner edges of your feet are parallel to one another. Press the outer edges of your feet and your big toes firmly into the mat, lifting the inner arches of your feet. Clasp your hands behind your back and with a deep inhale, lift and lengthen the front of your torso. On an exhale, maintain that length as you slowly lean your torso forward, bending at the hip joints. Allow your arms to passively fall towards the floor. With each exhale, feel your body bending further from your hips (not your back). Hold this for 30 seconds.

Eagle Arms

Sitting on your knees, bring both arms out straight in front of you, parallel to the floor. Cross your arms in front of your body so that your right arm is on top of your left arm. Bend both elbows and bring the right elbow into the crook of the left. Bringing your forearms perpendicular to the floor, press your palms into one another. Without raising your shoulders, lift your elbows and pres your palms together. Stay here for 15-30 seconds, unwind the arms and repeat on the other side.

Cat/Cow

Begin in a hands and knees position, making sure that your hips are directly over your knees and your shoulders directly over your hands. Find your neutral spine and gaze at the floor. Take a deep inhale and on your exhale, round your spine towards the ceiling. On your inhale, slowly pass through your neutral spine position and allow your belly to sink towards the floor as you lift your chest and sitting bones to the ceiling. Gaze is up. On your exhale, pass through your neutral spine position as you once again round your spine towards the ceiling. Repeat this sequence 10-20 times.

Child's pose arms extended (with variation)

Sitting back on your heels, touch your big toes together and allow your knees to separate to about the width of your hips. On an exhale, lower your torso to the ground between your thighs. Feel your tailbone lengthening away from the back of your pelvis as the back of your skull lifts away from the back of your neck. Place your arms out in front of your body, palms facing down. Stay here for 1 minute. Then, slowly walk your hands to one side of your body, keeping your tailbone reaching away from the back of your pelvis. Stay here for 1 minute. Walk your hands to the other side of your body and stay for 1 minute. You should feel a deep stretch along your side body.

Thread the needle

Start in a hands and knees position with your hips directly over your knees and your shoulders directly over your hands. On an exhale, slide your right arm between your left shoulder and left knee. Slide your right arm towards the left until your right shoulder and the side of your head are resting on the ground. Breathe here for 3-6 breaths. On an exhale, slowly bring your right hand back into a hands and knees position. Repeat on the other side.

Downward-facing dog

Start in a hands and knees position. Walk your hands about one hand length forward and spread your palms, pressing evenly into your palms and fingers (you can also get into downward-facing dog from child's pose). Tuck your toes under and on an exhale slowly lift your knees away from the floor. Press your tailbone away from your pelvis allowing your sitting bones to lift towards the ceiling. As you press the top of your thighs back, stretch your heels down to the floor. Lift from your inner arms, pressing your shoulder blades toward your tailbone as you lengthen your spine. Allow your torso to sink back towards your legs, while maintaining strength in your arms and distance between your neck and shoulders. Hold this for 1 minute.