4 Exercises for New Moms

In the early weeks of motherhood the last thing we are thinking about is exercise but the demands of baby caring do take a toll on the body.

From breastfeeding, to baby carrying, to lack of movement, aches and pains can start to emerge before we realize it.

While sleep, baby, food, and relationships take priority I put together a few simple exercises that I implemented a few weeks after delivering my baby girl with strength and function of the body in mind.

If you had complications during birth you may want to wait longer to ensure that the body has had time to recover from labor and delivery.

Don’t put too much pressure on yourself, you already have a lot going on, but if you can incorporate even just a few of these a week it will make a difference in how you feel. Plus you deserve to do something good for yourself, even if it is a few minutes here and there.

** Don’t mind my dog. She just likes to be close to me. 🙂

 

Hip Flexor Stretch

Start in the half kneeling position as shown. Lengthen the opposite arm overhead without arching the upper back. Lean ever so slightly towards the front leg side as you feel the stretch in the opposite hip.

Repeat 3 times total and switch sides.

 

Pec Stretch

Start on your side, with hips stacked and your bottom arm supporting your head with your hand. Open the top arm so you rotate the chest towards the ceiling. It is important to keep the hips stacked and not let the hips roll open with the arm. You will feel a greater stretch in the chest.

Clams

Start with the hips stacked and bottom arm supporting the head. Tilt the top hip forward slightly. Keeping the feet connected take an inhale, engage your pelvic floor, exhale and open the top leg without rolling the hips back. You should feel your glutes working. Repeat 10 times on each side.

Heel Slides

Lie on your back with knees bent in a neutral spine. Inhale and on your exhale engage your pelvic floor and extend one leg out so it hovers over the ground, inhale to return. Repeat on the opposite side. Do 10 reps total.

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