Postpartum Prevention
Stretching
Stretching for your arms, back, hands and wrists is so essential postpartum. These stretches can help to alleviate the tension, stress and pain you may be feeling from the repetitive lifting, carrying, rocking and bouncing you’ve been doing on a daily basis. Stretching can also help to get ahead of any issues that may occur such as carpal tunnel, mommy’s wrist, stiff neck etc.
I will review three stretches that are safe to do postpartum.
These stretches are great for opening up the chest, collarbone, neck, arms and upper back especially when you are spending so much time hunched over while breastfeeding/bottle feeding and bending down to pick up baby, toys etc. Also, as we reviewed earlier in the changes to a mother’s body section, until we regain our core strength during the postpartum period our body’s natural inclination is to hunch our shoulders. Your muscles, nerves and ligaments are connected from the neck down to your hands so stretching these areas is key for prevention.
If you have any questions or concerns before starting these stretches please consult a medical professional.
Open Book Stretch
You can do this stretch on both sides: 2 sets of 10 reps once or twice a day
Start by lying on your side (pillow under your head is optional)
Your top leg is bent at a 90 degree angle and your bottom leg is straight
Your arms are lying straight one arm on top of the other arm
Slowly move your top arm away from your bottom arm towards the floor on the other side, following the top arm with your eyes and head
At the same time rotate your trunk without arching your back
Hold for a few seconds, then bring arms back together again and repeat
Keep your top leg on the floor during the exercise
Doorway Pec Stretch
You can do this stretch 1-2 times a day, 2 sets of 5 reps holding for 30 seconds at a time.
Start by standing in the center of a doorway.
Bend your elbows and put your forearms on the sides of the doorway at a 90 degree angle.
Take a small step forward and feel a stretch across the front of your shoulders.
Hold this stretch for 30 seconds
Make sure that you are stretching gently and not moving your shoulders up and down.
Seated 3 way exercise ball roll out stretch
You can do this stretch 1-2 times a day, 3 sets of 10 reps
Start by sitting upright in a chair with your hands on top of an exercise ball.
Slowly roll the ball forward and back to sitting position. Next, roll the ball diagonally to one side and back. Last, roll the ball diagonally to the opposite side and back.
Keep your hips on the chair while rolling the ball forward and back. You should feel the stretch in your shoulders, mid-back and lower-back as you do this exercise.