· FitFab Momma · Fitness · 3 min read
Simple At-Home Stretches for New Moms
As a new mom, finding time to care for your own body can be challenging. Between feedings, diaper changes, and sleepless nights, it's easy to neglect your physical needs.
In this post, we’ll share five gentle, postpartum-friendly stretches you can do right at home to help relieve tension, improve mobility, and support your recovery.
Seated Spinal Twist Sit up tall on the floor with your legs extended. Bend your right knee and place your right foot flat on the floor. Inhale and reach your left arm up toward the ceiling, then exhale as you twist your torso to the right, placing your left elbow on the outside of your right knee. Hold for 30 seconds, then repeat on the other side. This stretch helps release tension in the back and core, which can become strained during pregnancy and childbirth.
Calf Raises Stand facing a wall or chair for support. Slowly raise up onto your toes, lifting your heels off the floor. Hold for 2-3 seconds, then lower back down. Repeat 10-15 times. This stretch helps strengthen your calves and improve circulation in your legs, which can become swollen and achy after delivery.
Neck Rolls Sit or stand up tall. Slowly drop your right ear toward your right shoulder, then gently roll your head down toward your chest. Pause, then roll your head up and over to the left shoulder. Repeat 5-10 times, moving slowly and mindfully. Neck rolls help relieve tension in the neck and shoulders, an area that often holds stress for new moms.
Pelvic Tilts Lie on your back with your knees bent and feet flat on the floor. Inhale as you arch your lower back, tilting your pelvis up toward the ceiling. Exhale as you flatten your back against the floor. Repeat 8-10 times. Pelvic tilts target the abdominal and pelvic floor muscles, which need gentle strengthening and mobilization after childbirth.
Butterfly Stretch Sit on the floor with the soles of your feet together and your knees out to the sides. Gently press your thighs down toward the floor, feeling a stretch in your inner thighs. Hold for 30 seconds to 1 minute. This stretch opens up the hips and inner thighs, an area that can feel tight and restricted after pregnancy and delivery.
Remember to listen to your body and avoid any movements that cause pain or discomfort. Start slowly and focus on your breathing. Over time, you can gradually increase the duration and frequency of these simple stretches.
Taking just 5-10 minutes a day to care for your body can make a big difference in how you feel during the postpartum period. Incorporate these stretches into your daily routine, and enjoy the benefits of increased mobility, reduced tension, and improved overall wellbeing.
