You’ve just given birth to a new baby and are adjusting to all of the new changes all while trying to heal and get your body feeling “normal” again—This is postpartum. It was truly a shock for me after my first realizing that I had just carried this human for 9 months and then just like that, she was in my arms and I was having to adjust to my new role as a mom all while relearning my new postpartum body. Motherhood tends to leave you susceptible to many aches and pains— including breastfeeding

Breastfeeding can often add a great deal of stress to your body whether it is with a newborn or an older baby. You probably often find yourself hunched over in a rocking chair or in bed with your shoulders rolled forward. Or, perhaps you have a kink in your neck while you try to tame a toddler, while cooking dinner and feeding a new baby—this is me.

It is important to take time to heal and cultivate a time to care for yourself. This is true whether you are freshly postpartum or a few years out. The last thing we need is back, shoulder or neck pain, so in order to take care of yourself, stretching/yoga is a must.

If you are suffering from shoulder, neck and/or back pain from breastfeeding (or life in general), give these 10 poses a try as a means of relief:

1. Eagle arms

   Bring your right arm under the left and bend the elbows bringing the palms of your hands together. Lift your elbows up as you push your palms away from you. Take a deep breath into your upper back as you exhale allow this whole part of your body to let go. Take a few breaths here then switch to having your left arm under your right and repeat.

2. Towel stretches

a—Standing up with your towel ,place your right hand over your head and bend your elbow behind. Take your left arm behind you lower back and grab onto the other end of the towel. Slowly bring your hands closer together. If you can do this without a towel, clasp your hands. Hold and breathe for a few breaths then switch sides.

b—Standing up, feet about hips distance apart, hold a towel a little further than shoulder distance apart (this will depend on how tight your shoulders are) inhale your arms above you exhale arms down in front of you, inhale arms up above your head, exhale your arms behind you, inhale up exhale down in front, keep repeating for 10 rounds. Think about inhaling thru your nose the intention of relaxation as you exhale out any tension or stress out thru your mouth.

3. Standing forward fold with shoulder opener 

interlace your hands behind your back. Inhale deep into your chest and exhale as you fall forward letting your hands fall to the top of your head. relx your head and breathe for a few rounds.

4 . Cat / Cow 

Tabletop position hands are under shoulders on the floor and knees are hips distance apart. Inhale and drop your belly and gaze up, then exhale as you look down slowly rounding your back and tucking your tailbone under. Repeat this a few times.

5. Neck and shoulder rolls

Roll your head slowly in a circle to the right a few times then switch directions.

6. Child’s pose variations

a—In Childs pose reach your arms way out in front of you, palms flat on the floor. Take a deep breath into your upper back and as you exhale relax your chest towards the ground. Walk your hands over to the right and breathe into your left side body, hold for a few breaths then switch sides.

b—in childs pose prop your arms up on a block, bolster or chair. bend your elbows and place them behind your head or a deeper stretch.

c—in childs pose, thread your right arm underneath you and option to come to a bind with your left arm behind your back to add a twist

7. Wall Chest Opener 

This one is total heaven and a must do right after you nurse. Standing in a doorway place your elbows , forearms and palms flat on wall on each side of  the doorway . Step your right foot forward and press your chest thru. Breathe deeply into your chest and lungs, exhale allowing your chest and shoulders to relax.

Whether you use 1 or all 10 of these stretches, I hope they help you feel better and relieve some of your tension in your back, shoulders and neck.