Five Stretches For Breastfeeding Moms

Guest blog post by Peasley Brothers Chiropractic:

You have waited 9 long months, and now you have your bundle of joy you have spent so much time preparing for! One would think the toil and stress put on your body would now be decreased since you're no longer carrying the baby in your belly and you've delivered your wonderful child. Then comes breastfeeding. Not only are you feeding your child, but you are most likely: tired, exhausted, sleep deprived, and not concerned with your spinal health. That is until your mid-back starts to ache, and you are still required to do those feedings. 

We are writing this post with mothers who are breast feeding in mind! We would like to help you get healthy and give you tools to stay healthy; because we know your family depends on you. As chiropractors, we understand the structure of your spine effects the function of your body. If a bone in your spine has moved out of place from all of those hunched over feedings then we know it will help you to adjust the bone back into the right position.  We also want you to hold the bone in the right position, so we are going to give you some exercises that will help you mommy on.

1. Scapular Squeezes- Begin sitting or standing tall with your back and neck straight. Squeeze your shoulder blades together as far as you can go without pain and provided you feel no more than a mild to moderate stretch. Hold for 5 seconds and repeat 10 times provided the exercise is pain free. Repeat 3 - 5 times daily. 

2. Cat cow exercises- Yes they are still helpful after pregnancy! Begin on all fours with your wrists directly under your shoulders and knees under your hips. Exhale your air as you slowly arch your back, tucking your bottom and head inwards – looking at your belly button. Then as you inhale, slowly and gently move your spine in the opposite direction, looking up to the ceiling and curving the lower spine.

Repeat this pattern slowly and gently, staying within a comfortable range of motion for your spine.
Repeat ten times.

3. Pec Stretch-Lie on the floor,  or yoga mat along the length of your spine, with both arms out to the sides. Palms up face the ceiling. Feel a stretch anywhere from your chest to your finger tips. Work with the angle that your arms are at to find the tightest angles that need releasing. Hold until you feel those tight muscles let go. This might be anywhere from 20 seconds to 3 minutes. 

4. Wall angels- Start by sitting (or standing), with good posture against a wall – your bottom, mid-spine and the back of your head should be touching the wall. You want to hold this spinal position through the whole exercise.

Position your arms in a “W” position (remember: don’t move out of that good spinal posture). If your hands don't make it to the wall yet don't worry; you will get there.

As you breathe out, slowly slide your arms along the wall towards an overhead position. Try keeping your arms and hands touching the wall . The other challenge is to try to do this without your shoulders hiking up towards your ears. Keep them down by using your mid-back muscles, squeezing your shoulder blades together and down.

Once you have gotten up overhead, or as far as you can without hiking the shoulders, inhale and slide your arms back to the staring “W” position.Repeat five to ten times.

5. Chin tucks- perform sitting or standing tall with your back and neck straight, shoulders should be back slightly. Tuck your chin in as far as you can go without pain and provided you feel no more than a mild to moderate stretch. Keep your eyes and nose facing forwards. Hold for 2 seconds and repeat 10 times provided the exercise is pain free. Repeat 3 - 5 times daily

About the author:

The Peasley Brothers grew up a little over an hour north east of Holland in the small friendly town of Lakeview.  They both attended Central Michigan University, and majored in Health Fitness and Rehabilitative Exercise.  Knowing they had a passion for health, and desire to help people; they continued their education for an additional 3 1/2 years at Sherman College of Chiropractic. At Sherman, they earned their Doctorate of Chiropractic and became equipped with skills to help the human body function better without the use of drugs or surgery.  After school Dr. Justin Peasley opened Peasley Brothers Chiropractic in 2014, and his brother Dr. Andrew recently joined him in practice.  Dr. Justin is married to Lauren Peasley and they have two precious sons ages 2 years old and 1 month old.  Dr. Andrew and his wife Brittany are expecting their first child in March. The Peasley brothers understand how lifestyle makes a huge impact on health; they are passionate about educating and helping others to get healthy, live healthy, and stay healthy.  Visit their website HERE