Spring into Wellness: Simple Stretches for New Mums
As spring arrives, finding time for a yoga class or a dedicated stretching routine can be tough, especially for new mums juggling the demands of caring for a little one. It's common to feel tension build up in the neck and shoulders from the constant lifting, feeding, and tending to your baby. But don’t worry—there are some easy, effective stretches you can do right at home to help ease that tension, improve posture, and provide some much-needed relief. Here are three simple exercises to incorporate into your daily routine:
1. Child’s Pose with Side Stretch
How to Do It:
- Begin in a kneeling position with your toes touching and knees apart.
- Sit back onto your heels and stretch your arms forward, lowering your torso toward the floor.
- Walk your hands out to one side, feeling the stretch along the ribs and side of the body.
- Hold for 20-30 seconds, then walk your hands to the other side and repeat.
Benefits: This pose gently stretches the back, shoulders, and sides, helping to release tension and improve flexibility. The added side stretch also targets the rib cage, which can be particularly tight from carrying and breastfeeding.
2. Towel Bolster Stretch
How to Do It:
- Take two towels and roll them up tightly.
- Place the rolled towels on the floor lengthwise, and lie down on your back with the towels positioned under your upper back (thoracic spine).
- Allow your arms to rest out to the sides or place them over your head for an added stretch.
- Relax in this position for 5-10 minutes, breathing deeply.
Benefits: This stretch helps open up the upper back and chest, counteracting the rounded posture that can result from holding a baby. It’s an excellent way to alleviate stiffness in the thoracic spine and improve overall posture.
3. Doorway Chest Stretch
How to Do It:
- Stand in a doorway and place your arms against the door frame at shoulder height.
- Step forward slowly until you feel a stretch across the chest and front of the shoulders.
- Hold the stretch for 20-30 seconds, then step back and repeat as needed.
Benefits: This stretch targets the pectoral muscles, which can become tight from the forward-leaning posture associated with carrying and breastfeeding. Opening up the chest helps improve posture and reduce upper back tension.
Incorporate these stretches into your daily routine, even if only for a few minutes. They can make a big difference in how you feel and help maintain your comfort and well-being during this busy time. Remember, taking a few moments for yourself each day is essential for both your physical and mental health. Stay warm, and take care!
