Stretches to Support Your Body While Breastfeeding

11/22/2023 11:00 AM Central
Leah Negrin
Breastfeeding
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Stretches to Support Your Body While Breastfeeding

Breastfeeding is such a beautiful experience, but it can certainly take a toll on your body in many different ways. It’s so important as breastfeeding moms that we nourish and take care of our bodies to be able to provide for our baby. Doing these stretches is an easy thing to add to your routine and can provide a lot of relief for you! Not only that, but it gives you a moment to just be quiet and focus on yourself.

These stretches are so helpful to help with any tension and discomfort that can result from holding your baby during feeding sessions. Sometimes we can catch ourselves hunching over or not in the most comfortable position while we nurse! Remember that everyone's body is different, so it's important to listen to your own comfort level and adjust the stretches accordingly.

Working out, whether while you're in the midst of your breastfeeding journey or after your little one is weened obviously looks different than before baby appeared (I have to keep reminding myself of this). But even if you choose to not workout right now, these are great stretches for your body.

Shoulder Rolls:

Sit or stand with your back straight.

Roll your shoulders forward in a circular motion, then roll them backward.

Repeat this motion several times to help relieve shoulder tension.

Neck Stretches:

Gently tilt your head to one side, bringing your ear toward your shoulder.

Hold the stretch for 15-20 seconds on each side.

You can also gently rotate your head in a circular motion, being mindful not to strain your neck.

Chest Opener Stretch:

Stand in a doorway with your elbows bent at a 90-degree angle and your forearms resting on the door frame.

Step forward slightly, feeling a gentle stretch in your chest and shoulders.
Hold for about 20-30 seconds, breathing deeply.
Don’t forget that it’s okay to take a moment and take care of yourself too! Finding little pockets of time during your day are going to be key when you are in this busier phase of life.

PS - if you’re breastfeeding and need a little extra support, download my free guide here full of tips and info for breastfeeding moms!

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Meet Leah Negrin

I am a bold, beautiful, sometimes timid, usually happy, essential oil, nutrition junkie. Although at 39 I feel as if I've had several careers over a lifetime (or at least sometimes when I look back at my resume that is what shines through). I've been a paralegal, an office manager, an administrative assistant, worked in commercial lending and have finally landed on nutrition.

My journey to nutrition started many years ago when my sister was diagnosed with celiac disease and food had to change for the family. From there, along my own health journey I’ve helped people not only figure out what to eat but how to do it so that it can work for them sustainably. For almost seven years I’ve been counseling people on their nutrition and weight loss journeys.

Finally getting some sunshine in Southern California *Photo credit Brittany Hassett

I am knowledgeable about what purpose food serves your body and I focus on finding sustainable options when it comes to food; this also led to my love of essential oils. I had the opportunity to attend a workshop where a registered dietitian spoke about using essential oils in her practice to help her patients. I was floored. I knew that #plantsheal but I didn't realize that others in the 'conventional' medical community thought that as well!! Learning that it was possible to incorporate these magical little bottles gave me a huge sense of hope.

Alina, myself and Caitlin (oily bffs) *Photo credit Anne Negrin

As I learned more about these oils I was diagnosed with increased intestinal permeability or as many of us know it, leaky gut. Leaky gut has been around for quite awhile but many of us are just learning what this is or why this is even more common these days than ever before. Many issues can be related to leaky gut including autoimmune diseases. Receiving this diagnosis just led me down a path further to learn about nutrition and how to best serve my body and take care of myself.

Enjoying a vegan ice cream cone in Budapest! *Photo credit to Michelle Owen

Since birthing our sweet baby boy at home earlier this year I’ve been incredibly passionate about helping other women too who are pregnant and new mothers with their nutrition. Eating healthy for your pregnant body and your postpartum self is a game changer for both mother and baby.