Tummy time flow with bub

There’s always a million and one things to do and think about when you’ve got a little one in your life. Between running after your bub (and any other children or family members!), forever cleaning, folding clothes, cooking, and trying to sleep, there’s always one thing that you as a parent can forget.

What is that, we hear you ask?

One of the most common things to FORGET is self-care for you! It’s so easy to forget that you need to look after your body as well. It’s so common to have an achy back or niggly shoulder when you’re busy looking after everyone else. Does that sound familiar? Luckily we have you covered with these simple back and chest stretches that you can do during tummy time or play time.

Cat cow

Starting on your hands and knees, tilt your hips down. Follow that movement with your lower back, your mid-back, your upper back, and then your neck (you’ll end up looking towards the roof!). Then, starting from your hips again, tilt them up, followed by your lower back, mid-back, upper back, and neck, making sure that you push up through your shoulder and look between your knees.

This is a really nice stretch to get your hips and your back moving!

Thread the needle

On all fours, making sure that your hips stay square. Lift your arm up towards the ceiling, rotating your mid to upper back up in the same direction as your arm. Don’t let your hips rotate! Another alternative is to put your hand behind your neck and rotate upwards leading from your elbow. Repeat ten times on each side.

This stretch gets your chest and upper back.

Bow and arrow

Laying on your side, folding your hips and knees to 90degrees (alternatively, you can fold your top leg in front of your bottom one). This ensures that your lower back is stabilised, and you are stretching out your upper back and chest!

Bring your hands in front of you. Draw your arm over the other side and open your chest up, like you are drawing a bow. Repeat this ten times on each side!

You should feel this at your chest, your upper back, and maybe even your shoulder (though it should not feel uncomfortable!).

Cobra stretch

Laying on your tummy, placing your hands under your shoulders, palms facing down. Push up through your hands, straightening your arms while leaving your hips on the ground. You should feel a nice stretch in your lower back and your abdominal muscles. You can either hold this or move between the up and down position.

These stretches can be done as part of a really nice flow that you can do all or parts of, depending on where you’re tight and what position your little one is in.

Still experiencing stiffness, aches, pains, or niggles? Book in with one of our team today!

Check out our Women’s Health Page to learn more about women’s health physiotherapy and our team! We look forward to helping you.

ANY QUESTIONS?

As always feel free to message us on the drift chat box, email or book in online at 1 of our 3 locations in Sydney;

These are the Suburbs

Clovelly
Bronte
Coogee
South Coogee
Randwick
Tamarama
Waverley
Bondi
Kensington
Kingsford
Daceyville
Woollarah

These are the Suburbs

Coogee
South Coogee
Clovelly
Bronte
Randwick
Waverley
Kensington
Kingsford
Daceyville
Tamarama
Bondi
Woollarah

These are the Suburbs

Miranda
Sylvania
Gymea
Gymea Bay
Kirrawee
Yowie Bay
Taren Point
Caringbah
Caringbah South
Wooloware
Cronulla
Sutherland

These are the Suburbs

Panania
Revesby
Revesby Heights
East Hills
Picnic Point
Padstow
Padstow Heights
Milperra
Condell Park
Voyager Point

These are the Suburbs

Rozelle
Balmain
Balmain East
Birchgrove
Drummoyne
Pyrmont
Glebe
Lilyfield
Annandale
Leichhardt
Marrickville
Russell Lea
Haberfield