Whether you choose to feed your new baby the bottle or the breast, you’re probably spending a lot of time doing it. That means several hours a day in the same position: shoulders turned in, head down, with your arms in front of you, cradling your little one. As special as the time spent nursing is, it can also take a toll on your body! Many new parents seek massage therapy to ease the stiffness and muscle pain felt in their neck, upper back and wrists, but many more can’t find the time for themselves. These three stretches will take less than five minutes to do, and can help to prevent and relieve tension, especially when done regularly.


Forearm Stretch:


Start by holding your arm out in front of you, palm facing up. Keeping your elbow straight, bend your wrist back so that your fingers point toward the floor. Use your other hand to increase the stretch by pulling back on your palm. Hold for 30-45 seconds, then repeat on the other side


Chest Stretch:


Simply position yourself in an open doorway, with your elbows bent to 90′ and at shoulder height, so that your forearms are resting along the frame with hands pointed toward the ceiling. You can choose to stretch both sides at once, or relax one arm at a time . Step ahead and lean through the door, keeping your arms in place, until you feel a comfortable stretch across the chest.


Neck Stretch:


Sit comfortably and side-bend your neck so that one ear drops towards your shoulder. Hold this position for about 30 seconds if you feel a pull. Complete the stretch by rotating your head so you’re looking towards your armpit, then slowly lift your chin (back-bend the neck) until a stretch is felt along the front and side of your neck. Continue to hold for 30 more seconds, then repeat on the other side.




Thank you to Alycia Duff-Bergeron, Registered Massage Therapist, for this contribution. Alycia is a respected massage therapist with more than 6 years of experience treating women and men, including pregnant & postpartum women and Belly Bootcamp clients. Babies are welcome alongside mommies in Alycia’s private clinic, Anatomica Massage Therapy