The demands of motherhood can be overwhelming. The constant bending, rocking, twisting, lifting, carrying, bouncing, multitasking can lead to muscle tension and pain. So here are 5 stretches every mom needs to help ease your sore and tense muscles and allow you to get up tomorrow to do it all over again!
PECTORALIS STRETCH
Using the corner of a room, put one arm up on each wall with elbows near shoulder height and palms/forearms touching the wall. Lean into the wall leading with your chest until your feel a stretch across the front of your chest.
ELBOW & WRIST FLEXOR STRETCH
Put one arm out in front of you with elbow straight, palm up, and fingers pointing down. Using your opposite hand, gently push your fingers further toward the ground until you feel a stretch through your elbow, forearm, and hand.
SPINAL ROTATION STRETCH
Laying on your back, pull one knee in toward the chest then gently pull the knee with your opposite hand across your body toward your opposite hip. Place your opposite arm straight out from your body and turn your head to look at your extended arm (away from your leg).
HIP FLEXOR STRETCH
Place both hands on a wall and step one foot back to find a wide stride stance. Maintain your trunk upright while you squeeze your glutes and press your hips forward to feel a stretch in the front of the hip.
PIRIFORMIS STRETCH
Laying on your back, pull one knee in toward the chest. With the same hand on the knee and the opposite hand on the ankle pull the leg toward the opposite shoulder until you feel a strength in the back of the hip.
Do all these stretches 1-2x/day or as many times as you need to relieve tension. Hold each for 30 seconds or 6 deep breaths and perform each a couple times. As always, contact me at Life Changes Physical Therapy for modifications or if you need help managing your muscle tension and pain from the many demands of motherhood!