Coach Zoe Improve comfort, mobility, and function with these postpartum stretches for new moms that are looking to find relief and rest.
After nine months of pregnancy, hours of labor, and delivering a baby, you body and mind need rest. The stress of a new baby, whether it is your first or your fifth, takes such a toll.
After having your baby, you need to focus on recovery. Giving your body that down time to heal is imperative.
You’re caring for such a delicate and fragile little being, tracking their feeding, sleeping, and diaper patterns. And when we get a lot of mental stress, our bodies tend to feel the affect.
But being a new mom brings a lot of physical and mental tension that can get in the way of resting. One of the best ways you can be proactive at finding relief is with some good ol’ stretching.
When should I start stretching after giving birth?
Stretching and flexibility training are one of the few things that you can do as soon as you are ready after birth (with the okay from your doctor).
Stretching is gentle, non-impact, can be done laying or sitting, and can help improve your mood.
There are different kinds of stretching like, dynamic (through a range of motion) or static (holding a position). Whichever you choose, opt for a low intensity and gentle approach that requires minimal effort or muscular engagement.
So take advantage! Start by simply assessing where you are holding tension and taking the time to relieve it. You can do this in the morning, throughout the day, or right before you lay down. I recommend to try it as frequently as you can.
If you are under 3-4 weeks postpartum, you may want to opt for seated or laying stretches, and minimize positions that stretch your adductors (inner thighs) until you heal more or speak with your physician.
What stretches are safe postpartum?
Gentle static or dynamic stretches that are done seated or laying down are safe postpartum. This will provide support and stability while minimizing intrabdominal pressure. Some of these stretches include…
- Overhead Reach Stretch
- Wall Pectoral Stretch
- Prone Sphinx Stretch
- Neck Rolls
- Chin Retractions
- Trapezius Stretch
- Child’s Pose Stretch
- Cat/Cow Stretch
- Seated or Supine Pigeon Stretch
- Runner’s Stretch
- Laying Quad Stretch
- Supine Hamstring Stretch
- Supine Knee to Chest Stretch
Chest openers are the stretches you will probably be doing most frequently. They help release the tension and soreness from a rounded back and forward posture.
Rounded shoulders and a closed chest position is how you are, most likely, everytime you feed, burp, hold, and change baby. So when you can finally put your baby down, take a few minutes to relax those tight muscles!
And for all the sitting you are doing for all the baby care listed above, your hip flexors, quads, and glutes will need some attetion as well.
Again, I recommend you do these as often as you can. But before bed can really help you to feel relaxed when you finally can put your feet up.
Our goal with these stretches is not just to loosen the muscles, but to also encourage blood flow to the joints. This will help you feel less stiff when you lay down.
Remember mama, your baby and family needs you to be healthy and happy! And with these stretches, you will be getting much better sleep. You know, when you can actually get some sleep.
Postpartum Stretches for Back Pain PDF
Download and save this postnatal stretches PDF with all of the stretches listed above! Choose Some to do some in the morning and some to do at night or feel free to doo them as needed.
What helps lower back pain after giving birth?
Releasing tight chest, shoulder, hamstring, glute, hip flexor, and quad muscles with gentle static stretches can help you find relief from lower back pain after having your baby.
Opening these muscle groups can reduce tension and muscular imbalance that can contribute to lower back pain for repeated poor posture and weak muscles.
The most effective and time efficient postpartum stretches for back pain are child’s pose, laying quad stretch, supine knee-to-chest stretch, supine hamstring stretch, and a wall pectoral stretch.
These 5 stretches will hit each of the major muscle groups (chest, quads, glutes, hamstrings, and erectors) that contribute to lower back pain.
If you are like me and struggle with back pain postpartum, check out my post Postpartum Back Pain Exercises for Quick Relief at Home.
At Home Postpartum Stretches Video
Now that you are motivated to spend some time stretching, join me for this simple mobility workout that will help you unwind and prepare for better rest. You won’t need any equipment, just a little space!
Pin it for later or send to a friend!
