Exercises for stretching and strengthening your middle and upper back are aimed at helping you with the continual lifting and carrying of your new baby. These exercises can also relieve a sore back resulting from poor posture. You can perform these stretching exercises sitting on the floor, a seat or a bench or on the edge of a chair. Remember to keep your breathing relaxed (avoid holding your breath).
Some back stretches you can do are as follows:
| 1. |
Sit on the edge of a chair, so your back is not leaning on the backrest, and let your body relax. Keep your back straight and rest your hands on your legs, close to your knees. Compress your stomach muscles (by imagining you are trying to stick your belly button to your spine) while gently pushing (or tilting) your hips upwards and backwards (like a pelvic tilt in a sitting position). Hold this stretch while taking a few breaths, and then relax your back and abdomen. Repeat this 4 to 6 times. You should feel this stretch in the upper back. |
| 2. |
To increase this stretch, slump your shoulders slightly towards your knees. Slide your hands forwards over your knees, or place your hands under your knees, while compressing your stomach muscles and doing a pelvic tilt (pushing your hips upwards and backwards). Hold this stretch for a few breaths, and then relax your back and abdomen. Repeat this 4 to 6 times. You should feel this stretch in the middle and upper back. |
Image 12-19 shows the correct position on a chair, stretching the upper back with the hands extended to the knees.