Bub has arrived, your body has survived 9 months of pregnancy, labour and now it’s time to breast feed! The physical demands continue with little to no rest in between. With how busy having a new baby is you would be forgiven for not paying or having time to give, too much attention to your posture.
After delivery the hormone Relaxin can remain elevated for months. This is responsible for making your ligaments and joints more lax. With this in mind you don’t want to over stretch in those first few months.
A few gentle stretches to help counteract breast feeding posture are:
1. Childs Pose: Stretch your hands forwards, dropping your head between your shoulders towards the floor. You will feel this stretch through your back and upper arms. Hold for 1 min
2. Cat Camel: Arch your back, lifting your head up and pushing your tail bone out, making a dish with your spine. Hold this position. Next, bend your back up by tucking your head and tail bone in and pulling your belly button in towards your spine, making a curve through your back. Repeat x 8.
3. Eagles Arms: Extend your arms out to the front at shoulder height. Cross your right arm over your left arm, and then bend your elbows to a 90 degree angle and twist your palms inwards against each other. Hold for 15 seconds repeat 3 times each side.
4. Thoracic Towel stretch: Pictured is a foam roller, we suggest starting with a rolled up towel to begin. Lie back with the towel running across the level of your spine that you would like to stretch. Hold in each regions for 20 seconds.
If you are struggling to feel a stretch, talk to your chiropractor about safe options for you to open up your posture and start getting some relief.
Image references:
1. https://media.physitrack.com/exercises/4f7b6eb2-3e4b-4aad-9b6c-3f3d001925cf/en/thumbnail_400x225.jpg
2. https://media.physitrack.com/exercises/02834c20-b334-43d5-a1d7-ba78d2b1cec4/en/thumbnail_400x225.jpg
3. https://media.physitrack.com/exercises/56f251b3-06e3-467d-a205-0cbd15db1957/en/thumbnail_400x225.jpg
4. https://media.physitrack.com/exercises/59f46d35-9803-42a8-9cb9-5225dbabd882/en/thumbnail_400x225.jpg
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