If you are a new mother, you don’t need to be asked about how your shoulders and neck feel. They ache.
And it’s not a surprise at all in the post-pregnancy because you’re hunching while cuddling your baby all the time, often sleep with your arms around a baby. You can even amaze yourself with the ability of doing some things around the house with just one hand available but it often means that your are given asymmetrical workout which means those body twists add even more pain to the neck area of your postnatal body. So, almost all of us new mothers are dreaming of a miracle of shoulder pain relief.
New Mother = No Time. That’s why we’ve chosen 3 easy exercises and yoga poses that can help you open your chest and shoulders, ease the strain in the muscles around that area, relieve neck and shoulder pain in just 5 minutes at home, improve your breath and therefore, get more energy into your body.
It is important to perform all the poses in the sequence they appear below. For your convenience you can follow visuals and audio instruction in WellMama app. Even a LITE version of the app provides you with several yoga sequences assisting in many aspects: Lower Back pain, Neck and Shoulder pain, Low energy and Stressful mind.
However, you should consult your physician before beginning a new nutrition or yoga/fitness regimen, especially if you’ve just had a baby.
Step 1. Hold onto a door frame (from the outside) and step forward. Your hands should be slightly higher than your waist line.
Step 2. Stand on tiptoe and draw your rib cage forward as much as possible, while holding the door frame.
Your chest should be the most extended part of your body. Your front body should make a line.
Step 1. Sit on a chair feet shoulder width apart or on the floor with your legs crossed. Straighten your back and draw your shoulders back and downwards. Rest your right palm to the left side of you head.
Step 2. Carefully use your palm to lean your head slightly to the right. Make sure your left shoulder is not lifting with the lean of the head.
Feel your neck becoming softly stretched. Release the hand and return your head to the centre.
Step 3. Now rest your left palm on your right side of the head.
Step 4. Use your palm to lean your head slowly to the left.
Step 5. Now, rest both hands to the back of your head. Draw your elbows to each other.
Step 6. Use your hands to move your chin closer to the gap between your collarbones.
Do not lift your shoulders; keep them away from your ears. Breathe and release, dropping your hands.
Step 1. Sit on a chair with your knees in line with your feet and straighten your back. Clasp your elbows behind your back.
Step 2. Use the effort of your hands to draw your elbows to the centre of your spine and draw your shoulder blades together. Do not curve your spine. Feel your chest opening wide.
Breathe normally. Hold this position for 30 seconds. Don’t tense your neck, don’t lift your shoulders and don’t tilt your head back.
Step 3. To increase the intensity, join your palms together behind your back and press them into each other to help you open your chest even further .
Breathe normally. Hold this position for 30 seconds.
If miracle of miracles you’ve got more time to help your neck and shoulder pain relief, look out for 15 minute sequence of yoga poses in WellMama App to ease the aches and enjoy your new live to the full!