Hunched over breastfeeding for hours a day makes finding good stretches for breastfeeding moms a must. Since breastfeeding involves hunching over your baby and craning your neck to stare into their adorable eyes, you will no doubt start to feel pain and stiffness in your neck, back, and shoulders.
This post is all about stretches for breastfeeding moms to finally get a little relief.
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What areas need stretching while breastfeeding?
If you are breastfeeding your baby full time, you will eventually find yourself nursing in less than ideal situations. I was literally nursing my baby while pushing my kids on the swings at the park the other day. And even if you have the perfect pillow and set up every time, it’s insanely hard to not hunch over at all while breastfeeding.
Plus, you’ll spend plenty of time staring down at your cute little baby and craning your neck to one side of the other. Eventually, the awkward positions and the repetitive nature of breastfeeding will start to cause pain and stiffness. Some areas you might feel pain are your neck, shoulders, upper back, and mid back.
How often should you do these stretches for breastfeeding moms?
I know just how busy mom life can be and fitting yet another thing into your day might feel impossible. But, the reality about how often to do these stretches is that you should do them as often as you can within your schedule. If you can do it every day before bed, they will make a significant impact. But, even if you can only do these stretches once a week, they will still make an impact.
What equipment is needed to do these stretches for breastfeeding moms?
While some of these stretches require the use of a bench, you can use any chair, couch, bench you have available in your home. There is no special equipment needed! You can do these stretches anywhere!
15 Stretches for Breastfeeding Moms
1. Cat cow with reach underneath
Start on your hands and knees, aligning your wrists under your shoulders and knees under your hips. Inhale, drop your belly down, lift your chest, and look upwards to perform the cow pose. Then reverse it by exhaling, rounding your spine, and tucking your chin towards your chest. Do this a few times to warm up.
Once you are warm, return into the cow pose. But, this time, reach your right hand behind the wrist of your left hand that is still planted on the ground. Return to cat pose before repeating a cow stretch with a reach on the other side. Complete stretch for 20-30 seconds per side.
2. Prone cobra with arm sweep
Lay on your stomach with your hands stacked on top of each other under your forehead. Next, extend your arms and lift your upper body off the mat into a prone cobra. Once your upper body is off the mat, open your chest and sweep your arm up and back towards your hips. Repeat the same with your left arm and then continue alternating back and forth between both arms. Repeat 5-10 times per side.
3. Shoulder shrug & roll back
Start by reaching your arms out straight away from your body. Then, tense your shoulders and pull your shoulders up towards your ears. Next, roll your shoulders backwards and down to release the tension. Repeat 10-15 times.
4. Thread the needle
Start with one knee on the ground and the other leg extended out straight to the side. Then pick up the arm on the same side as the extended leg, stretch it out straight to reach for the ceiling. Hold here for a few seconds before bringing it back down and threading your hand (palm facing up) behind the arm still planted on the ground. Reach as far as is comfortable for you while providing you with a good stretch.
5. Thoracic T spine stretch (opposite hand to knee)
Start by kneeling down, sitting back on your heels. Next, place your right hand on your left knee and extend your left arm up towards the ceiling. Hold this position for 5-10 seconds before switching to the opposite side. Repeat 3-5 times on each side.
6. Child's pose with sideways reach
Start on your hands and knees. Then, bring your big toes to touch as you widen your knees to whatever is comfortable for you. Next, slowly sit your hips back towards your heels and let your arms extend forward bringing your chest towards the mat. Rest your forehead on the mat. Once in this position, walk both hands slowly towards your left. Hold here for 30-60 seconds before doing the same on the other side.
7. Neck rolls
You can sit or stand for this stretch, whatever feels best for you. Relax your shoulders down and back and bring your chin towards your chest. Then, gently roll your head to bring your right ear towards your right shoulder. Then do the same thing rolling towards the left and bringing your left ear towards your left shoulder. Do 3-5 slow and controlled rolls in each direction.
8. Foam roller thoracic extension
Lie on your back with a foam roller horizontally just below your shoulder blades. While keeping your lower back stable and supporting your head with your hands, slowly arch your upper back over the roller. Hold here for a few seconds and then return to the start. Repeat 5-10 times, moving the roller slightly higher or lower each time for a better stretch.
9. Reverse table top
Sit on the ground with your knees bent, feet flat on the floor and your hands flat on the floor just behind you with your fingers facing your feet. Press your hands and feet into the floor to lift your hips towards the ceiling until your entire torso is parallel to the floor. Your shoulders should be stacked over your wrist and your knees should be at a 90 degree angle. You can also let your head drop back if it feels comfortable. Hold here for 20-30 seconds before lowering your hips back down to the mat. Repeat x2.
10. Puppy dog Stretch
Start in a tabletop position (on all 4s) with your hands under your shoulders and knees under hips. Then, walk your hands slowly forward while you keep your hips high and above your knees. Lower your chest towards the floor. You can rotate your thumbs facing upwards or place your hands on a foam roller or yoga block for an extra stretch. Hold here for 1-2 minutes.
11. Thoracic rotation
Start on all fours in a quadruped position. Then, take one hand off the mat and place that hand on your head. Rotate that elbow up towards the ceiling and then back to touch the elbow of the arm still on the ground. Repeat this motion 5-10 times on this side before doing the same on the opposite side.
12. Eagle arms
You can perform this stretch sitting or standing, whatever is most comfortable. Start by extending both your arms straight forward at shoulder height and then bending both elbows so your forearms are pointing up towards the ceiling. Cross your arms with your elbows stacked directly on top of each other. Then, try to wrap your forearms and bring your palms to touch with your thumbs closest to your face. But, if you can’t fully wrap your forearms, press the backs of your hands together. Then, life your elbows slightly up towards the ceiling. Hold for 20-30 seconds before switching which arm is on top and repeating the stretch on the other side.
13. Open book stretch
Start by laying on your side with your knees bent at 90 degrees and stacked on top of each other. Your arms will be straight out in front of you, stacked together with your palms facing each other. Then, while keeping your lower body still, slowly lift your top arm and rotate it open, reaching towards the floor behind you. Your gaze can follow your hand or stay facing forward, whatever is most comfortable. Then, slowly return your arms to the start, stacked on top of each other. Repeat 5-10 times and then repeat the same motion on the other side.
14. Elevated prayer stretch
This is one of my all time favorite stretches when I’m breastfeeding!!
Start by kneeling on the floor in front of a bench or chair with your knees hip width apart. Next, put your elbows on the bench shoulder width apart and bring your hands together in a prayer position. Then, push your hips back and drop your chest and head between your arms. Hold for 30-60 seconds.
15. Side body stretch
While standing with your feet shoulder width apart, extend your arms up above your head. Stack your hands on top of each other with your palms facing towards the ceiling and your right hand closest to you. Then, reach overhead and to your left. Hold here for 20-30 seconds before reversing your hands and stretching to the right side.
This post was all about stretches for breastfeeding moms. So, whether you are looking for stretches for breastfeeding neck pain, upper back pain while nursing, or just some preemptive postpartum stretches these are some of the best (tested by a mom who exclusively breast fed all my kids until they were 6 months old). I hope they help you get a little relief and let you enjoy your breastfeeding sessions without pain.
-Beautifully Busy Mom
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Meet the Author
Hi, I’m Monica! I’m a former teacher turned stay at home mom of three! I started this blog after feeling very lonely at the beginning of my motherhood journey. My goal is that no other moms would feel the way that I felt. So, this blog is filled with free resources, fun activities, and answers to the not so easy questions. That way, you can enjoy the beautiful chaos that is motherhood. Let’s be friends 🙂
