Motherhood can take a real toll on your body. From carrying babies and toddlers to breastfeeding, lifting diaper bags, and constantly bending down throughout the day, it is no surprise that many moms end the day feeling sore and exhausted.
Tight shoulders, aching hips, lower back pain, and neck tension are incredibly common during motherhood. These stretches and yoga poses can help relieve tension, improve flexibility, and support your body’s recovery from the physical demands of everyday life with little ones.
Key Takeaways
- Motherhood can place strain on the shoulders, hips, neck, and lower back
- Stretching may help relieve soreness, tension, and stiffness
- Yoga poses can improve flexibility and mobility
- Many stretches can be done quickly at home with minimal equipment
- Consistent stretching may help moms recover more comfortably after long days
Stretches for Moms to Relieve Tension and Soreness
These stretches target some of the most common areas where moms carry tension throughout the day.
Cat-Camel Stretch
Best for: Lower back stiffness and spinal mobility
Constantly bending to pick up your child out of a crib unevenly compresses your spinal disks. If you do not address these issues, you could develop long-term back problems.
The cat-camel movement helps maintain flexibility in your back and ease tension in the spine. This movement is similar to cat/cow in yoga, as you start on all fours.
Position your neck in line with your spine and tighten your abs to round your back. Tuck in your pelvis and hold for five seconds. Then return to the starting position and allow your back to sag slightly toward the floor while lifting your head and chest. Repeat as desired.
Hip Flexor Lunges
Best for: Tight hips and lower back tension
Chasing after your toddler can strain your lower back and hips. It can contribute to tight hip flexors. Hip flexor lunges can help release tension in these areas.
Get into a lunge position with your back knee on the floor and press your hips forward until you feel a stretch in the front of that thigh. Hold for 30 seconds and repeat on the other side.
Shoulder Bridge
Best for: Lower back pain and hip tightness
Along with these tight hip flexors, you could also develop lower back pain. Shoulder bridges can help relieve some of this discomfort while improving mobility.
Lie on the floor with bent knees and your feet on the floor. Curl your back to lift it off the floor, then hold for 5 seconds.
Related: The Best Pregnancy Stretches For Back Pain
Elbow Curls
Best for: Tight upper back muscles and rounded shoulders
Whether it is giving a bath, leaning down to talk to a toddler, picking up toys, or changing a baby’s diaper, moms are hunching over a lot throughout the day. Unfortunately, this position can create problems over time by causing a muscular imbalance.1 Elbow curls help open the chest and release tension in the upper back.
Sit in a chair with your hands behind your head. Flare out your elbows to the side and then slowly press them forward in front of your face. Squeeze your shoulder blades, pull your elbows back, and return to the starting position.
Related: 6 Hip Opening Stretches To Do During Pregnancy
Stretch for Stiff Shoulders
Best for: Shoulder and neck tension
Spending long periods hunched over can create tightness that can radiate into the upper back and neck.
Sit in a backless chair with your feet flat on the floor. Put your left arm behind your waist and grasp your left wrist with your right hand. Pull your left hand to the right gently while looking over your left shoulder. Squeeze your shoulder blades and hold for 30 seconds. Repeat with the other arm.
Stress-Relieving Yoga Poses
In addition to stretching, these yoga poses can help release tension while improving strength and flexibility.
Thread the Needle Pose
Best for: Shoulder tension and upper back tightness
The thread the Needle pose is great for opening the shoulders and stretching the spine. It also helps release tension throughout the upper back.
You start in tabletop position, extend one arm toward the ceiling, and look toward your hand. Then, move that arm under your chest and allow that shoulder to rest on the mat. Next, extend the other arm and hold. Repeat on the other side.
Related: Prenatal Yoga: The Benefits and Poses to Practice
Cobra
Best for: Back strength and posture support
Cobra strengthens the back muscles and may help support better posture.
Lie on the floor with your forehead resting on the mat. Place your hands on the floor at about mid-ribcage. Lift your chest and head with your shoulder blades down and back. Hold for five seconds.
Supported Warrior
Best for: Knee discomfort and tight leg muscles
This position is designed to treat knee pain while also strengthening and lengthening your leg muscles.
Place your hands against a wall at shoulder height. Touch the wall with the toes of one foot while slightly bending your elbows. Take the other foot a few feet behind your body and bend your knee toward the floor. Hold this for 10 to 15 seconds. Switch sides.
Related: 7 Postpartum Yoga Poses That Strengthen Your Body After Baby
Butterfly Stretch
Best for: Tight hips and lower back stiffness
Butterfly stretch helps release tension in the hips and lower back.
Sit with the soles of your feet together and your legs forming a diamond. Allow your legs to relax toward the floor.
Rear Arm Lift
Best for: Chest opening and shoulder flexibility
This position is excellent for improving flexibility and soothing shoulder pain.
Stand with feet hip-width apart and a strap in one hand. Put both arms behind your back and grab the strap with your other hand as well. Pull your shoulders back and move your hands toward each other to open your chest.
Wall Plank
Best for: Shoulder mobility and upper body strength
This pose supports shoulder mobility while gently strengthening the upper body.
Face the wall with your feet hip-width or less apart. Extend your arms and place palms against the wall. Then move forward and lean your body weight onto the wall. Bend your elbows slowly, touch your nose to the wall before pushing back.
Related: 6 Yoga Poses for Kids
Extended Child’s Pose
Best for: Lower back, hips, and neck tension
The extended child’s pose is a great stretch to relieve lower back and neck pain. It also gently stretches the hips, thighs, and ankles.
From a kneeling position, extend your knees to the edges of your mat while keeping your toes together. Then, sink back into your hips while stretching your arms out in front as you lower your face toward the mat. Hold for 30 seconds.
Taking even a few minutes to stretch at the end of the day can help your body feel more supported, mobile, and relaxed. These stretches and yoga poses are a simple way for moms to release tension and care for themselves after long days of motherhood.
