Ever feel a bit tight or lop-sided after feeding your baby?
Have you been feeding for long periods of time in one position?
Do you lose good posture and end up hunched by the end of the feed?
Here are some great stretches to open up the shoulder region. I have three favourites.
1. ‘V’ to ‘W’ Stretch
Often when we sit feeding a baby we can get hunched over and our shoulders are internally rotated for extended lengths of time. The ‘V’ to ‘W’ Stretch is a great stretch to complete after feeding (and even before feeding) to open up the shoulder region.
First you stand with good posture, then extend the arms up into a ‘V’ shape above your head as shown below.
Then you bend your elbows and place your hands just out from your shoulders and squeeze between your shoulder blades. Ahh, that feels better.
2. Doorframe Stretch – the ‘L’ Stretch
The second stretch I’d like to share with you is performed on a door frame of edge of a wall (as is the case in the image below).
First you stand with your arm out and resting on the door frame with the elbow at the same height as your shoulder and the elbow at 90 degrees out the side of your body in the shape of a capital L. The next step is to keep the arm stable and turn the rest of the body slightly away from the arm to stretch the front of the shoulder and upper chest (as below). The arm is then released and you can turn around and repeat with the other arm.
3. Wall stretch
Lastly, the wall stretch is another great one and easy to complete almost anywhere… All you need is a wall.
The first step is to face the wall and (with a clean hand), you place your hand on the wall so your arm is horizontal. Then you turn your body away from the arm to stretch the front of your shoulder and upper chest. You can increase the stretch if you turn your head over your opposite shoulder but this is optional.
Extra Notes
I recommend stretches to be completed to the point of gentle stretch only (never into pain).
Make sure you complete on both sides of the body, hold stretches for 10 seconds, and complete 2 to 3 times each after feeds or as needed.
So there you have it…. 3 easy stretches that can be completed quickly and effectively. They are easy to remember and understand and you don’t need any special equipment.
Remember to consult your health care professional prior to completing any new exercise program. The above stretches are for educational purposes only.
If you would like a PRINTABLE copy of Upper Limb Stretches, see the downloadable option below.
