Looking after your new babe can be very difficult physically on our bodies, not just from the act of bringing our babies into the world, but from caring for them throughout our day. Our bodies must adapt to this new routine and it often takes its toll on our necks, shoulders, hips and core.
We’ve teamed up with Helen Sian India here as she walks us through some simple and glorious stretches to help ease some aches and pains in less than 5 minutes whilst soothing our soul, so we can come back to ourselves feeling refreshed, calm and focused.
CHEST & SHOULDER OPENER
This is such a beautiful saviour! It helps to release tight muscles in the upper back and gives your neck a soothing rest. Grab either blocks if you have them, or a couple of cushions and place one below your head and one below your shoulders. Try to get a bit more height with the block or cushion under your head. You can either bend your knees or place the souls of your feet together whilst letting your knees relax to either side in butterfly. Rest here for 1-3 minutes with your hands by your side or out at shoulder height and feel your upper body just melt!
This is a great pose to increase core strength without really having to do too much… come onto all 4’s with your hands under your shoulders and knees under your hips. Push your hands into the floor, lengthen through your lower back and hug your belly button up and into your spine as much as you can! Tuck your toes under and gently lift your knees an inch off the floor. Hold here for 3-6 breaths and release back onto all 4’s or rest in childs before you repeat. Repeat this a few times each day and your core will get stronger and stronger.
One of my all time favourites here! It soothes an achy back, opens the hips and encourages good posture. Bring your feet a little wider than hip distance and turn your toes out. Bend your knees and drop your bum as low as you can - feel free to prop yourself up here on a block or cushion if that feels better for you. Place your hands together in front of your chest and use this to guide your knees out to the side. Rest here for a few breaths before straightening your legs to stand. Yum!
Please be aware these poses are best practiced after 6 weeks of giving birth and are not advised if you have experienced a prolapse or diastasis recti.