7 easy, brilliant back stretches for new mums

Once you’ve had your baby and your body has recovered from birth, don’t be surprised if your body and especially your back is a little stiff. The trick is not to push yourself too hard too quick, your body has done something truly amazing and deserves a little time to adjust.

Start simple and introduce some easy back stretches to get your body ready to start working out again.

1. Shoulder bridges

Lying on your back with knees bent and keep your feet shoulder-width apart, and arms along your sides. Tilt your pelvis up while you press your lower back and heels into the floor and very slowly lift your hips off the floor until they are as high as you can comfortably lift them.
While your hips are off the ground, bring your knees together and turn your toes towards each other. Roll down to the floor slowly.
Try to do this slowly 5-10 times.

2. All fours

On the floor on get on all fours and make sure your wrists are in line with your shoulders and knees in line with your hips.
Create a V-shape with your body by slowly straightening your legs and lifting your hips. Try and hold the pose for 10 to 20 seconds. 

3. Cat Stretch

Still on all fours and begin slowly curling your back like a cat. Hold for 5-10 seconds then release back to ‘[soft back’ position.  Move your hands forwards and you’ll feel the stretch more in your upper back and move your hands back towards your knees to feel the stretch more in your lower back. Repeat 4-6 times.

4. Pelvic Tilt

Lie on your back with your knees bent and your feet hip width apart o that your back feels comfortable.  Pull your belly button in toward your spine, pushing your pelvis up toward the ceiling. Tighten your bottom muscles as you tilt your pelvis forward. Hold for 5 seconds. Do 3 sets of 5 repetitions.

5. Knee hug

Lying on your back lift your knees up to your chest and rock forward and back 3-5 times and then roll side to side 3-5 times.  Hold for 20 seconds then relax and repeat 3 times.

6. Rotating Knee Stretch

Lying on your back with your knees together and arms outstretched. Gently roll your knees to one side.  Hold for 10 seconds then move back to the middle and roll your knees to the other side.  Repeat 3 times on each side.

7. Child pose

Child's Pose is a beginner yoga pose that stretches the muscles of the low back, as well as the inner thighs.  Start on all fours, but with your big toes touching. Bend your bottom downwards towards your heels and widen your knees outwards – stretching your arms forward and toward the floor. You should feel the stretch in your bottom, up the length of your spine, and in your arms all the way to your fingertips. Don’t force your bottom any closer to your heels than is comfortable. Hold the position for 5 to 10 deep, slow breaths.