Exercises for Mums. After the birth of your baby.

Following the birth of your baby the body must adapt again whilst taking on new demands as you focus your attention on your baby’s needs and routine, and often when you are in a different sleeping pattern and potentially tired. Sitting feeding your baby by breast or bottle can be a challenging posture where the focus is importantly face-to-face connection with your baby and making sure they are feeding well. The forward curve and rotation of your upper back and neck can be restrictive. Carrying your baby, especially from 4 months old onwards, presents a physical challenge with unconscious hip hitching and side-bending. You will often carry on your non-dominant side to keep your dominant hand free for getting things done! Lifting your baby up is another physical demand, which increases in consequence as your little one grows!

These exercises will help you rebalance your body, counter the postures you tend to adopt whilst looking after your baby, optimise mobility and avoid discomfort.

Fit these exercises in and around your routine with your baby as and when you can. Do not worry about targets or times per week. Anything you can do is of benefit. The focus is mobility as well as opening up the body and creating space and relaxation through your abdomen and chest.

Tip: * Exercises marked with an asterisk can be done when you are with/holding your baby.
Tip: Try to alternate the side on which you hold your baby to avoid hip hitching and side-bending on one side only.

Upper back mobility | cat/cow stretch (sitting) *

Sit relaxed but with good upright posture on the edge of a stable chair. Have head over shoulders over pelvis. Do not hold your breath & relax through your abdomen. Take a breath in & out, and on the next breath IN draw in through your tummy button. Tuck your chin to your chest. Slowly bend and roll back from your sit bones (pelvis) to your tailbone (spine). As you breath in relax your abdomen lift your face/head to looking forward/neutral to your start position. Continue using long relaxed breathing. Try for 1 set of 10.

Upper back mobility | rotation (standing/sitting)*

Sit upright on a good stable chair or Swiss ball (if available). Have your feet flat on the floor and cradle your arms in front of you. Keeping your hips still, slowly turn to one side. Find the natural end point of your turn, no need to stretch or strain as the focus is mobility, then move back through the start point and to the other side. Keep a slow and controlled continuous movement with long and relaxed breathing. Try for 2 mins.

Hip mobility | figure of 8 (standing)

Standing on one foot, lift opposite knee/hip to 90', continuously airdraw the infinity symbol with your knee & repeat other side. You may wish to stand close to a wall/chair so you can steady yourself with one hand. Try for 4 sets of 30 seconds for both sides.

Upper back posture | passive arch with bolster (lying down)

Use a bolster or bath towel in a tight roll. Place on the floor. Ensure your space is comfortable and you will not be in a draft. Lie on your back with your knees bent and feet forward, with the bolster/towel placed horizontally across your mid upper back (at bra strap level). Place your hands palm up at your sides. Slow your breathing to a long comfortable breath. The positioning extends the thoracic spine allowing chest opening.

Try as a 5-10 minute routine before or as a rest or bedtime.