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Mothers of New Babies and Toddlers
Physical Activity
Gain Flexibility
General stretching tips for new mothers: 5 to 10 minutes a day of easy stretching will reduce potential injuries and increase your range of motion. Additionally, stretching will reduce muscle soreness after a workout, improve posture, decrease stress, and generally make you feel good all over.
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Follow these stretching tips to ensure that you stretch safely :
- You can't stretch a cold muscle so do a few minutes of light aerobic activity such as walking as part of your warm-up before you stretch.
- Include stretching in your cool down from endurance activities. During your cool-down, slow your pace for a few minutes before stopping. This will relax your body and mind, ensuring a safer, gentler stretch.
- Stretch slowly, to the point where you feel a little bit of tension. Hold that position for 10 to 20 seconds, keeping your breathing relaxed. This should NOT be painful! If it is then you are pushing past the point of safety!
- Avoid bouncing when you stretch. It won't help you stretch farther and it might even cause injury.
- Try static stretches that can be done with your baby beside you.
- Take time to relax and stretch. Stretching releases tension - very necessary for coping with your new baby and all the demands of being a mother.
- Position changes should be done slowly in order to avoid ligament pulls - avoid extreme stretching and ballistic movements!
The following diagrams are from the manual "Active Living During Your Pregnancy" produced and distributed by the Canadian Society for Exercise Physiology, 1999.
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Click here for more information on endurance.
Click here for more information on strength.