Do you feel tight, stiff, and struggle with upper back pain? You’re not alone! Many breastfeeding mums experience aching and discomfort due to the demands of regular feeding and holding their baby.
Not only does your posture change during your pregnancy, once your baby arrives, you often find yourself in a more hunched over position from feeding. Over time, this can lead to aches, stiffness and tension in your upper back, shoulders, and chest.
The good news? You don’t have to put up with it! These three exercises will help you ease tightness, improve posture, and support your pelvic floor. Click on exercise headings below to access exercise demonstrations.
1. Open Books
My favourite one! It helps stretch out through the tight chest are as well as improve mobility through the upper back. Aim for 5-10 each side, or just do one and hang out in the open position.
2. Thread the Needle
Another great one for upper back mobility and stretch of the chest. Aim for 3-5 each side.
3. Chest Openers
Opens up the chest and strengthens the upper back. Aim for 8-10 at a time.
Not only will these exercises help reduce aches and stiffness, but they also support better posture, which also reduces pressure on your pelvic floor!
Need More Help?
If your discomfort persists, join us in person for a personalised assessment and program. A physio can also help with ongoing aches and pains.
Start feeling better today—your body will thank you!