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Physical Activity Guide

Mothers of New Babies and Toddlers

Physical Activity

Gain Flexibility

General stretching tips for new mothers:

Breastfeeding mothers may notice that their joints seem as loose or even looser than during pregnancy. The hormones that support breastfeeding also make your joints loose.

Five to 10 minutes a day of easy stretching will reduce your chance of injury and increase your range of motion. As well, stretching will help to reduce muscle soreness after a workout, improve your posture, decrease stress, and make you feel better.

 

 


Tips to ensure that you stretch safely

 

By taking time to relax and stretch, you will release tension. This is very important. You need to release tension so you can cope with your new baby and all the demands of being a mother. Here are some tips on how to stretch safely:

 

  • Warm-up with a few minutes of light aerobic activity such as walking 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, helping to ensure 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 breath relaxed. This should NOT be painful! If it is then you are pushing past the point of safety!

  • Try static stretches that can be done with your baby beside you.

  • Avoid bouncing when you stretch. It won't help you stretch farther and it might cause injury.

  • Change position SLOWLY in order to avoid ligament pulls. Avoid extreme stretching and quick movements!

 

The drawings below are from the manual Active Living During Pregnancy: Physical Activity Guidelines for Mother and Baby, produced by the Canadian Society for Exercise Physiology. These guidelines are for pregnant women who want to become and/or stay active during pregnancy, and mothers who want to start exercise after pregnancy. To order a copy, click here.

 

Click here for more information on endurance.

Click here for more information on strength.