5 Stretches to Alleviate Common Aches for New Moms

by familyleap

April 9, 2025

in New Mom Wellness

Reading Time: 10 mins read

Image for: 5 Stretches to Alleviate Common Aches for New Moms

Illustration for: 5 Stretches to Alleviate Common Aches for New Moms

As a new mom, you might deal with various aches. To ease discomfort, try five effective stretches: a Neck Stretch for tightness relief, a Shoulder Roll to reduce upper body tension, an Upper Back Stretch for post-lifting strain, a Hip Flexor Stretch targeting postpartum tightness, and a Seated Forward Bend to enhance lower back flexibility. Regular practice of these stretches can greatly improve your comfort and mobility. Explore the details of each stretch to maximize their benefits.

Table of Contents

Neck Stretch

As you navigate the demands of motherhood, it’s easy to let tension build in your neck from constantly bending over to care for your little one. To alleviate this discomfort, a simple neck stretch can be incredibly effective. Begin by sitting or standing up straight, keeping your shoulders relaxed. Gently tilt your head to one side, bringing your ear closer to your shoulder. Hold this position for 15-30 seconds, feeling the stretch along the opposite side of your neck. Repeat on the other side. You can also gently rotate your neck clockwise and counterclockwise to enhance flexibility. Incorporating these stretches into your daily routine helps relieve tension, improves circulation, and promotes overall well-being, allowing you to feel more relaxed and revitalized.

Shoulder Roll

Three simple shoulder rolls can greatly ease tension accumulated in your upper body. To begin, sit or stand comfortably, ensuring your back is straight. Relax your arms by your sides. Inhale deeply, then lift your shoulders toward your ears, holding for a moment. Exhale as you roll your shoulders back and down, releasing the tension. Repeat this movement three times.

As you perform the rolls, focus on the feeling of relief in your neck and shoulders. This exercise not only helps alleviate muscle stiffness but also encourages better posture, which is essential for new moms. You can practice these rolls throughout the day, especially after carrying your baby or sitting for extended periods. Consistency will enhance your comfort and overall well-being.

Upper Back Stretch

After relieving tension with shoulder rolls, it’s time to focus on the upper back, which often bears the weight of daily activities as a new mom. A simple upper back stretch can alleviate discomfort and maintain flexibility. To perform this stretch, sit or stand up straight. Interlace your fingers and extend your arms in front of you, rounding your upper back while gently tucking your chin to your chest. Feel the stretch between your shoulder blades. Hold this position for 15 to 30 seconds, breathing deeply to enhance relaxation. You should notice a release of tension in your upper back. Repeat this stretch two to three times, especially after prolonged periods of lifting or carrying your little one. Your back will thank you!

💡 PRO TIP

Perform gentle neck stretches by tilting your head to each side, holding for 15-30 seconds.

💡 PRO TIP

Try a seated forward bend to release tension in your back and hamstrings.

💡 PRO TIP

Incorporate a cat-cow stretch to improve spinal flexibility and relieve back pain.

💡 PRO TIP

Use the child’s pose to relax your lower back and hips, holding for several breaths.

💡 PRO TIP

Practice shoulder rolls to release tightness in your shoulders and upper back.

Hip Flexor Stretch

The hip flexors can become tight and overstretched during pregnancy and post-delivery, leading to discomfort and restricted movement. To perform a hip flexor stretch, start by kneeling on your right knee, with your left foot flat on the ground in front of you, forming a 90-degree angle. Gently shift your weight forward, keeping your back straight, until you feel a stretch in the front of your right hip. Hold this position for 20-30 seconds, then switch legs. You can enhance the stretch by raising your right arm overhead and leaning slightly to the left. This stretch not only alleviates tightness but also improves your mobility, helping you feel more comfortable as you navigate your new role as a mom.

Seated Forward Bend

Seated Forward Bend is an effective stretch for new moms looking to improve flexibility and alleviate tension in the lower back and hamstrings. To perform this stretch, sit on the floor with your legs extended in front of you. Inhale deeply, lengthening your spine, then exhale as you lean forward from your hips, reaching your hands toward your feet. If you’re unable to reach your toes, it’s okay to grab your shins or use a strap. Hold the stretch for 15-30 seconds, breathing deeply to maximize relaxation. This stretch not only lengthens the spine but also calms the nervous system, offering a moment of peace in your busy day. Incorporating this stretch regularly can enhance your physical comfort and overall well-being.

Your Go-To Guide for Stretching Away New Mom Aches

? What are some effective stretches for relieving back pain after childbirth?

One of my favorites is the child’s pose. It gently stretches your back and hips. Simply kneel on the floor, sit back on your heels, and stretch your arms forward while lowering your chest. Hold it for a few deep breaths. It’s a great way to ease tension!

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? How can I relieve tight shoulders from holding my baby?

Try a shoulder roll! Just sit or stand comfortably, then roll your shoulders up towards your ears and back down. Repeat this a few times. It feels so good to release that tightness, and I do it whenever I feel the tension creeping in.

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? Are there stretches that can help with hip discomfort?

Absolutely! The pigeon stretch is beneficial for your hips. While sitting, bend one knee in front of you and extend the other leg back. Lean forward gently. It’s a great stretch to open up those tight hip muscles, especially after long hours of sitting.

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? How often should I do these stretches?

I recommend incorporating these stretches into your daily routine, even if it’s just for 5-10 minutes. You could do them while your baby naps or during a TV break. Consistency is key to feeling better!

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? Can I do these stretches safely if I had a C-section?

Yes, but listen to your body! Start with gentle stretches that don’t strain your core or incision area. Always consult your doctor for personalized advice, but many new moms find relief with gentle movements like neck stretches and seated forward bends.

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