Post-Childbirth: Getting Sexy Back Step 1

Mar 19

Open egg

After the final few months of weight gain during pregnancy and then childbirth, it’s no wonder my clients have so many joint issues, muscle aches and pains! Consider that new moms spend most of their time caring for their newborn in a seated or hunched-over position for weeks at a time. With very little (or no) time to correct imbalances, motherhood can have a lasting impact on posture.

However, with just a few minutes each day, nursing mothers (and anyone who sits at a desk all day, for that matter) can do wonders to alleviate common neck, shoulder and back pain. Consider that chest, shoulders and hip flexors become tight while back and butt muscles become stretched out from poor posture and sitting. My goal is to stretch and lengthen the front of the body (chest, shoulders and hip flexors) while strengthening the back of the body (butt, spine and upper-middle back).

In this blog post, I will address the first step in achieving better posture: stretching. By opening up the front of the body, new moms can find relief to tight and sore muscles.

I recommend these 3 stretches to be performed for 30 seconds twice daily:

1. Corner chest stretch

Face corner in staggered stance with elbows slightly below shoulders. Push forward without arching low back.

Face corner in staggered stance with elbows slightly below shoulders. Push forward without arching low back.

2. Wall lat stretch

Place hands on wall, feet in wide stance. Slide hands down wall until parallel to floor. Keep neck neutral.

Place hands on wall, feet in wide stance. Slide hands down wall until parallel to floor. Keep neck neutral.

3. Kneeling hip flexor stretch

On knees, take a giant step forward. Sink forward into hips & raise opposite hand. Do not overarch low back.

On knees, take a giant step forward. Sink forward into hips & raise opposite hand. Do not overarch low back.

Tune in tomorrow for the second step in getting sexy back and achieving better posture – we’ll discuss strengthening weakened muscles!

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