1) Clam Shell Stretch

post-natal stretches, clam shell The Clam Shell Stretch is excellent for relieving tension in your upper back and shoulders, which can become tight from daily activities like breastfeeding and carrying your baby.

Instructions:

Start in side lying with knees/ hips bent, top knee resting in front of the bottom knee on the floor, and a pillow/ support under head and neck.
Reach arms out in front with palms together.
Looking at your top hand, reach the top arm up and rotate backwards with your torso and head.
Gently engage your lower abdominal muscles to keep your hips still.
Ensure you can breathe, hold this position for a few seconds.
Slowly return the top arm back to the starting position.
Repeat 5-10 times each side.

Benefits: This stretch opens up your chest and shoulders, improves your posture, and helps relieve upper body tension.

2) Child’s Pose

Child’s Pose is a gentle stretch that targets your lower back and hips, areas that may feel tight and sore after pregnancy.

Instructions:

Kneel on the floor with your knees apart and your feet together.
Sit back on your heels, then extend your arms forward on the floor, lowering your chest.
Rest your forehead on the mat and take deep breaths.
Hold for 10-30 seconds.

Benefits: This pose helps stretch and relax your lower back and hips, providing relief from any discomfort and promoting a sense of calm.

3) Chest Stretch on a Foam Roller or Rolled Towel

Using a foam roller or rolled towel can help stretch your chest and shoulders, counteracting the forward-leaning posture that often develops during the postpartum period.

Instructions:

Place a foam roller or rolled towel vertically on the floor.
Lie on your back with the roller or towel positioned along your spine, ensure the roller is supporting both your head and tailbone. If using a towel, you can have a pillow under your head.
Let your arms fall out to the sides, palms facing up.
Slowly raise your arms upwards towards the head (maintaining contact with the floor) until a stretch across the chest is felt.
Hold this position for 30-60 seconds, focusing on your breathing.

Benefits: This stretch opens your chest and shoulders, improves your posture, and reduces upper body tightness.

4) Hip Flexor Stretch

During pregnancy, your hip flexors can become tight. The Hip Flexor Stretch helps release this tension and improve hip flexibility.

Instructions:

Start by kneeling on one knee with the other foot forward, creating a 90-degree angle at both knees.
Gently push your hips forward while keeping your torso upright.
You should feel a stretch in the front of the hip and thigh of the back leg. Gently lean your trunk backwards to increase the stretch.
Hold for 30 seconds, then switch sides.

Benefits: This stretch alleviates tightness in the hip flexors, improves hip mobility, and helps ease lower back pain.

5) Thread The Needle Stretch

Thread the Needle Stretch targets your upper back and shoulders, areas that often need relief after childbirth and caring for your baby.

Instructions:

Begin on your hands and knees with your hands under your shoulders and knees under your hips.
Slide one arm (palm facing upwards) under your torso, lengthening your arm across to the opposite side.
Rest your shoulder and the side of your head on the floor, holding the stretch for 3 seconds.
Return to the starting position and repeat on the other side.
Perform 10 times on each side.

Benefits: This stretch helps relieve upper back tension, improves shoulder mobility, and promotes relaxation.

Why Post-Natal Stretching Matters

Incorporating these stretches into your routine can offer a range of benefits, including:

Improved Flexibility: Gentle stretching enhances your range of motion and reduces stiffness.
Pain Relief: Targeted stretches can help alleviate common post-natal discomforts, such as back and hip pain.
Better Posture: These stretches can help counteract poor posture from holding and feeding your baby.
Stress Reduction: Stretching promotes relaxation and helps manage the physical and emotional stresses of the postpartum period.

Disclaimer: If you’re experiencing any pelvic floor symptoms or musculoskeletal pain or injuries, it’s important to consult with a Women’s Health Physiotherapist. A professional assessment will ensure that your exercise routine is safe and tailored to your specific needs.

At Inner Strength Bayside, we’re committed to supporting your recovery and well-being. If you have any questions or need personalized advice, our expert team is here to help. Embrace these stretches as part of your journey to feeling stronger and healthier after childbirth!