Stretches for new parents who are breast/bottle feeding

By Molly Caughlan, PT, DPT
Pronouns: she, her, hers

The postures and positioning necessary to feed your newborn are challenging and may lead to pain overtime. Common complaints are stiffness, neck pain, shoulder pain, mid back pain, increase in headaches, and so on. In order to counteract the strain on the muscles, a daily stretching routine is necessary to help minimize pain and discomfort. Below are my favorite “go-to” stretches for new parents. 

Exercise Disclaimer: These exercises are general recommendations and careful attention should be given to what sensations are felt while performing. You should NOT feel sharp, pinching, shooting pain while performing. If you feel any of those sensations and/or your symptoms do not improve after 4 weeks, consult with a provider for further investigation.

 

OPEN BOOKS

  • Set Up
    • Begin lying comfortably on your RIGHT side with a pillow supporting your head. Have your hips and knees bent. Place your hands out in front of you. 
  • Movement
    • INHALE: Reach your LEFT arm forward, rotating your upper body forward. 
    • EXHALE: Slide your LEFT arm across your chest and reach behind you, rotating your upper body backward. 
    • INHALE: Pause in this open position, taking a deep breath into your side body. 
    • EXHALE: Return to start position
    • Repeat this 10 times on each side. 

SNOW ANGELS

  • Set Up
    • This exercise can be done in 3 different ways. Find one that works best for your comfort level.
    • Option 1: Lying flat on your back with your knees bent, feet planted on the ground.
    • Option 2: Lying on a foam roller that runs the length of your spine, making sure to have your head supported.
    • Option 3: Standing with your back flat against a wall. Your feet should be a step away from the wall with knees slightly bent.
  • Movement
    • Options 1 and 2: Begin with your hands down at your sides and palms facing up. Keep the back of your hands on the ground as you slowly slide your arms up. Pause intermittently along this path to feel the stretch in the front of your chest/shoulders.
    • Option 3: Make a “W” shape with your arms by placing bent elbows and back of your hands against the wall. Keep the back of your hands/elbows touching the wall as you slowly slide your arms up.
    • Repeat moving up and down 3-5 times.
  • Tip
    • For all options, only move within a range of motion that is comfortable. the goal is not to make it all the way to the top, but to feel the stretch in different ways as you move throughout the arc of motion.

CHILD’S POSE WITH FOAM ROLLER

  • Set Up
    • Sit on your heels with your knees wide apart. Place a foam roller horizontally in front of you. Rest your pinky’s about shoulder width apart on the foam roller. 
  • Movement
    • Lower your upper body down, rolling the foam roller out under your arms. 
    • Rest in this position, feeling the stretch in your shoulders. 
    • You may need to adjust the width of your knees to make room for your upper body. 
    • Hold this position for 5-10 deep breaths. Repeat 3-5 times.

PRONE ON ELBOWS 

  • Set Up
    • Begin lying on your stomach with your head down. 
  • Movement
    • Lift your head and chest away from the ground using your arms to push you up. Prop yourself up on your elbows. 
    • Push your elbows into the ground to further lift your chest up. This will help keep your shoulders down out of your ears. 
    • Keep your head in a neutral position, letting your gaze fall to the edge of your mat. 
    • Hold this position for 5-10 deep breaths. Repeat 3-5 times. 
  • Tips
    • If you have recently had a C-Section, wait to do this stretch until your scar has healed. Ask your provider if this stretch is safe for you. 

COBRA (Progression of Prone on Elbows)

  • Set Up
    • Begin lying on your stomach with your head down and hands at your shoulders. 
  • Movement
    • As you breathe in, push your hands into the ground and lift your head and shoulders up. Keep your shoulders down out of your ears. 
    • Hold this pose briefly as you breathe out. 
    • Return to the start position and repeat. 
  • Tips
    • Maintain a gentle chin tuck and keep your neck long throughout the movement. 
    • Don’t hold your breath!
    • If you have recently had a C-Section, wait to do this stretch until your scar has healed. Ask your provider if this stretch is safe for you.

SEATED THORACIC EXTENSION

  • Set Up
    • Sit comfortably in a chair that has a backrest. If possible, have your feet supported on the ground. 
    • Place your hands behind your head to support the weight of your head.
  • Movement
    • As you breathe in, slowly extend your upper body over the chair back.
    • Have your elbows open wide and pause in this stretch. 
    • Return to start and repeat. 
  • Tips
    • The goal is to extend through your upper back. Keep a subtle chin tuck to protect against overextending through your neck. 

SEATED TRUNK ROTATION

  • Set Up
    • Sit comfortably in a chair that has a backrest. If possible, have your feet supported on the ground. 
  • Movement
    • Hold your RIGHT arm out in front of you at shoulder height. As you breathe out, twist your trunk to the RIGHT as far as is comfortable.
    • Take note of how far you are twisting by picking a landmark your arm is pointing towards.
    • Inhale, return to the start position.
    • Repeat 5 times total, stretching further with each repetition.
    • Repeat 5 times twisting towards the LEFT.
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