Tough as a Mother | Stretching and Recovery for Moms

The most amazing and magical transformation that a woman can face is growing and birthing a baby. It is truly astonishing to see what our bodies are capable of when we bear a child. Women are literally the vessels that bring souls into this world, and we should always remember and be proud of this, especially after becoming new moms.

During pregnancy and childbirth, our bodies are not only put under a lot of stress, but they also go through major physical changes. Your pelvis may be unstable and more prone to aches and pains. Your shoulders may become more rounded and forward-facing due to the extra weight you are carrying and from holding and feeding your baby. Also, your core and pelvic floor have been stretched tremendously and will need adequate time to heal. Rushing to work out may just hinder your recovery process. Remember that it took over nine months for your body to grow your baby and you shouldn’t expect to see results overnight. Rather than jumping into a strenuous exercise routine, ease into it with some stretches.

Important note: Before doing these stretches or starting any other exercise routine, make sure to get clearance from your doctor.

Do these 4 stretches if you’re a new mom who is feeling the tension in your shoulders, neck, back, and hips.

Hold each pose for 15 to 20 seconds or cycle through them for a full mobility routine.

4 Postpartum Stretches

Downward-Facing Dog Pose

• Begin on your hands and knees

• Tuck your toes and lift your hips

• Place your feet hip-width apart or wider with your toes pointed straight ahead

• As your heels descend to the floor, work your legs toward straight, press your thighs back, and engage your quadriceps

  • If your spine starts to round, keep a slight bend in your knees

• Lift your sits bones toward the sky and lengthen your back and sides

  • Your hands should be shoulder distance apart with your index fingers pointing straight ahead and your fingers spread out wide

• Press down through the base of your thumb and index finger, reducing any weight in your wrists

• Straighten your arms, draw your forearms in, and lift away from the mat

• Rotate your upper arms out and slide your shoulders down your back

• Keep your neck long and align your ears between your upper arms

• Gaze toward your belly button

• Draw your shoulders away from your ears, press your hips up and back, and keep your back from rounding

• Continue to breathe and hold for 20 seconds

Sphinx Pose

• From the downward-facing dog pose, roll your body into a high plank position

• Drop your knees and lower yourself onto the ground

• Place your palms and forearms on the ground next to your chest and press into the floor, lifting your chest up

• Hold this pose for 15 seconds

• Release back down to the mat

Child’s Pose

• From a kneeling position, bring your big toes together and spread your knees out wider than your torso

• Fold forward from the crease of your hips and place your forehead on the floor

• Place your arms by your sides or extend them out forward with your palms facing down

• Drop your hips back toward your heels

• Close your eyes and continue to inhale and exhale deeply

• Hold this pose for as long as you’d like

Cat-Cow Pose

• Begin on all fours and press your hands into the ground

• Round your back towards the sky and lift the sides of your waist away from the floor

• Draw your lower belly toward your spine and tuck your tailbone under

• Keep the sides of your neck long and allow your head to hang towards the floor

• Spread your shoulder blades apart

• Press down through your palms and simultaneously lift your chest and your tailbone toward the sky

• Draw down through your shoulder blades and slide your shoulders down your back

• As your stomach draws down toward the floor, gaze up and keep your spine long

• Repeat flowing between the two poses for 15 seconds

Tough As A Mother

There should be no rush or pressure to get your pre-baby body back. Your main focus as a new mom should be staying healthy so that you can raise a healthy baby. I like to say that when a child is born, so is the mother. Ease into this new role, rather than rushing to go back to your previous self, because that person has transformed into something even greater.

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