Postural Awareness And Exercises For The Breastfeeding Mother
Authored by: Sarah Wendler, PT, DPT, OCS
Breastfeeding is such a challenge in so many respects, especially in the first few months. For any mother, it is so hard to know if your child is eating enough and you are stuck in positions and postures for prolonged periods of 8-12 hours a day (maybe more!).
I was able to breastfeed my daughter for 12 months, but there was nothing easy about it. I was fortunate to not have struggles with latching or the infant consuming milk. **If you do, you should see a lactation consultant as soon as possible. (Many take insurance now.) I did struggle with prolonged positions in sitting, slouching and staying in bad postures. As a physical therapist, I knew the best postures to be in even though I wasn’t all the time, but at least I knew stretches and exercises I could do after feeding to combat the postural stresses. Here is a list of advice and techniques to combat any added pain during this stressful and challenging postpartum period.
Postural Advice:
Always bring the baby to you using pillows or propping. You don’t want to be slouching down to the baby.
Your shoulders must be back and supported (no rounding)
Keep your neck in a neutral position. Don’t want to be in a prolonged position of looking down constantly. Take glances at your beautiful baby but try to look back up every 30 seconds at least.
Always have your arms supported by the pillows too if you don’t usually, stress goes straight to neck and shoulders.
Stretching Advice:
Shoulder Stretches
120 Degrees
90 Degrees
60 Degrees
Pectoral Stretches in 3 Directions in the doorway at 120 degrees; 90 degrees; and 60 degrees.
Gently rotate the chest away from the arm until a moderate stretch is felt.: See pictures above Left to Right.
Neck Stretches
Upper Trapezius Stretch:
Gently tilt head until moderate stretch and hold for 20 seconds x3.
Use hand to gently increase the stretch.
Levator Scapula Stretch:
Gently rotate head down towards the armpit and hold for 20 seconds x3.
Use had to gently increase the stretch
Upper Back Stretch
Arch back over chair, supporting head with hands and open elbows out.
Hold for 20 seconds or so and repeat as much as you want.
Relaxation Advice
Once you and your baby are set in the correct posture, and the baby is eating. Try to allow muscles to relax and soften in any place you feel tension
Start from your head and slowly go from head, shoulders, arms, and so on and do 6 deep breaths in each joint envisioning the full relax or release of tension
If step 2 is too challenging because it involves too much focus, try to do 6 deep breaths every few minutes to allow for as much relaxation as possible.
Notes of Encouragement:
It is a guarantee that if you are able to take even just a few points of advice, you will have significantly less pain, postural issues and tension. These suggestions will make breastfeeding a much better experience overall! If you need more information, please reach out or book an appointment with us!
Learn more about Sarah via our about page. Need support? Contact us to make an appointment.