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Postpartum Neck and Shoulder Pain

Updated: Sep 8, 2020

We always talk about pelvic floor, hip, and low back issues in postpartum women, but the upper half of our bodies can be impacted just as much, especially the neck and shoulder!

It’s not uncommon for women to get into some pretty rough postures while caring for a baby. Shoulders rounded forward, elevated up towards the ears, back rounded. Carrying a baby around, hosting them while feeding them whether it’s with a bottle or a boob, it can all get pretty uncomfortable over time.#bottleneckand#nursingneckand the soreness that go along with them are common, however they can be alleviated with some simple exercises! Check out my instagram post for video demonstrations of each exercise!

Roxburys: stand up tall and pull your shoulder down and back. Sidebend your head away from the side you are stretching, and tilt slightly forward. Repeat this movement, slowly stretching and releasing

Shoulder circles: BIG and BACKWARDS shoulder rolls are seriously Heaven. Try them. I don’t know why I don’t do them more often

Prone I and W: lay on your stomach, pulling shoulder blades back then lift your arms up. Hold this position focusing on your shoulder blades moving down and back, NOT up towards your ears. Repeat in a “W” position

Wall angels: stand against a wall, squeeze your shoulder blades together, and try to keep your elbows and wrists on the wall. Move your arms up and down like you are making a snowman (or if you are from Texas and never see snow, like what you’ve seen in the movies)

Sidelying shoulder rotations: keep your elbow pinned at your side, and bent at 90 degrees. Raise your arm up, then slowly lower down KEEPING your elbow in the 90 degree bent position and wrist straight.

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