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Childbirth is likely one of the most physically taxing events your body will ever endure. This is why light exercise and activity are important to returning your body to its pre-pregnancy state. The more you practice effective movement postpartum, the sooner you can alleviate some of the aches, pains, lethargy, and uncomfortable weight gain that you acquired during pregnancy.
Some women choose to partake in elective surgery to help expedite this process, reduce scarring, and get rid of extra body fat. Looking at Mommy Makeover before and after photos can help you see how these types of procedures could boost your confidence after having a baby. While a surgical makeover will change your body aesthetically, exercise and stretching will help you heal inside and get your strength back.
Try out some of these stretches to help rebuild your strength and find some relaxation after childbirth.
Hip Rolls for Lower Back Pain
Level: Easy
How to: Lay down on a flat surface with your knees bent and feet on the floor. Raise and lower your hips slowly, curving one vertebra at a time.
Why do this?: Carrying a child in your lower abdomen means it is almost impossible to avoid back pain. Hip rolls can help to open up that entire area and alleviate back pain. It can even be preventative for future lower back or hip pain. Try this stretch at the beginning of the day.
Sunrise Salutation for Breathing and Movement
Level: Easy/Intermediate (depending on any injuries or soreness)
How to:
- Begin in mountain pose. Inhale as you bring your arms up to the ceiling into raised arm pose. Tilt your head up to face your hands.
- Exhale as you drop your arms and dive down into a forward bend.
- Inhale as you lift into a flat back.
- Exhale and drop into a plank. Inhale in plank.
- Exhale as you lower your knees, chest, and chin onto the mat.
- Inhale and lift your chest into a low cobra.
- Exhale into a downward-facing dog. Inhale here.
- Exhale as you step toward your hands into a standing forward bend. Inhale into a flat back.
- Exhale to roll up into mountain pose.
Why do this?: This classic yoga flow is great for awakening your full body and focusing on your breath. Pregnancy can put a lot of tension on your entire body, which is why this stretch is so perfect for alleviating it. This exercise emphasizes a focus on the breath, which can help with stress relief as well as help strengthen your lungs.
Modifications: If you feel that your body may not be ready for planks and downward dogs, there are some easy modifications to this flow! Try just the beginning of mountain pose, raised arm pose, forward bend, and flat back. Move between these poses as you focus on breathing between each movement. All you will need to do is raise and lower your arms, bend, and flex your back.
Arm Stretch for the Upper Back
Level: Easy
How to: Raise your arm behind you until it is parallel to the ground. Hold onto a stationary pole, wall, or other immovable object and turn away from it. You will feel it begin to open up your chest and upper back.
Why do this?: Pregnancy puts an intense amount of stress on the back, and childcare doesn’t help much with back pain either. Bending over a crib and diaper changing table as well as carrying around a child can start to pull on and strain those back muscles. Regular stretching can alleviate some of the pain caused by pregnancy as well as prepare your muscles for a strenuous day of parenting.
The Bottom Line
Stretching is a great way to invest in your health as a new parent. It is fast, easy, and often completely free. Comfort and painlessness are a hot commodity after childbirth, which is why these stretches are so life-changing for so many new mothers. Try out one of these 3 stretches to help you reacquaint yourself with your post-pregnancy body.
