Updated: Aug 5, 2020
As we celebrate international breastfeeding week, I wanted to share a few of my favourite stretches to help to relieve tension that can be common with breastfeeding.
I have enjoyed nursing my little ones and continue to breastfeed my youngest, who just turned one!
And I've loved every minute of it (well... almost!) even though now he likes to stick his finger up my nose and thinks that it's pretty fun to move his body around while he's having a drink!
Stretches for Breastfeeding Parents
In my practice, I commonly see people who experience tension in their upper back, chest, and neck along with aches & sometimes pain from holding breastfeeding positions for prolonged periods of time.
Here are a few simple and easy poses to help to find relief.
Strap Side Bend
Using a towel, belt, or strap and holding with each hand a little bit wider than shoulder distance apart, bring your arms above your head as you inhale. Exhale and gently bend to the side. Can be done either sitting or standing, repeat on each side.
Standing in a doorway, place your elbows, forearms, and palms flat on the inside of the door frame and take a little step forward. Breathe and allow your chest and shoulders to relax.
Bolstered Chest Opener
Laying on a bolster, foam roller, or stacked pillows, allow your arms to rest beside you, palms facing up. Take a few deep breaths and enjoy!
Standing with your feed wider than hip-distance apart, extend your right arm up towards the ceiling as you bend your body to the left, bringing your left hand to your left thigh or shin. Reach your right finger tips towards the ceiling and stack your right shoulder above your hips. Repeat on the other side.
Are you experiencing tension, aches, or pain from breastfeeding? Contact me to find out how osteopathy & exercise therapy can help!