A Simple Stretching Routine for Postpartum Aches: Relieve Tension, Restore Balance, and Reclaim Your Body

Becoming a mom is one of the most powerful transformations a woman can experience—but let’s be real, it also brings some serious changes to the body. From sleepless nights to hours spent feeding, rocking, or carrying your newborn, many new moms experience postpartum aches and pains that are often brushed aside.

If you’ve ever woken up with stiff shoulders, a sore lower back, or tight hips, you’re not alone. These discomforts are not only common but can interfere with bonding, healing, and your overall sense of well-being. The good news? A simple stretching routine can make a world of difference.

As a doula and postpartum wellness advocate, I guide new mothers through these very challenges every day. Today, I want to share an easy, 5-minute postpartum stretching routine you can do right at home—no equipment needed.

Why Stretching Matters for Postpartum Recovery

After birth, your body is still adjusting. Hormones like relaxin that loosened your joints during pregnancy can leave you feeling unstable, while repetitive movements like nursing or rocking often strain your neck, shoulders, and back. Without relief, these aches can build up, leading to fatigue and frustration.

Stretching offers:

• Pain relief for sore muscles and stiff joints
• Improved circulation to speed up healing
• Better posture while feeding and carrying your baby
• Stress release to calm your mind and body

A Simple Postpartum Stretching Routine

👉 Always check with your healthcare provider before starting any new routine, especially if you’ve had a C-section or complications.

1. Shoulder Opener (Release Tension from Feeding)

Stand tall or sit comfortably.

Interlace your fingers behind your back and gently pull your shoulders back and down.

Hold for 15–20 seconds, breathing deeply.

✨ Helps reduce rounded shoulders and neck pain from nursing or bottle-feeding.

2. Cat-Cow Stretch (Soothe Your Back)

Begin on hands and knees.

Inhale as you arch your back (cow), lifting your chest and tailbone.

Exhale as you round your spine (cat), tucking your chin and tailbone.

Repeat 5–8 times.

✨ Loosens stiff lower back muscles and promotes spinal flexibility.

3. Hip Flexor Stretch (Release Tight Hips from Sitting)

Kneel on your right knee, left foot forward in a lunge.

Shift your weight slightly forward to feel a stretch in the front of your hip.

Hold 20 seconds per side.

✨ Opens hips and relieves discomfort from hours of sitting while feeding or holding baby.

4. Neck Stretch (Ease Tension from Looking Down at Baby)

Sit comfortably and gently tilt your right ear toward your right shoulder.

Hold 15 seconds, then switch sides.

Option: Place your hand lightly on your head for a deeper stretch.

✨ Relieves stiff neck muscles and tension headaches.

5. Forward Fold (Reset and Restore)

Stand with feet hip-width apart.

Hinge at your hips and let your upper body hang forward.

Soften your knees if needed and breathe deeply for 20 seconds.

✨ Releases tight hamstrings, stretches the spine, and calms the nervous system.

Final Thoughts

Postpartum recovery isn’t just about your physical body—it’s about nurturing your whole self as you transition into motherhood. By taking just 5 minutes a day to stretch, you’re not only relieving postpartum aches but also giving yourself permission to heal, breathe, and restore balance.

Remember: You deserve to feel good in your body again. Small, consistent practices like this stretching routine can help you reclaim your strength and energy—so you can show up fully for yourself and your little one.

💡 Pro Tip: Pair your stretches with mindful breathing or a quick meditation for an added layer of relaxation.