Cozy up! muscle strain can often be a result of faulty postures and load intolerance — when the mechanical demands on the body exceed the endurance and strength of the spine.” Peterson said repetitive stress from poor breastfeeding postures can result in pain, fatigue, muscle spasms, headaches and even spinal misalignments. Not only can this pain affect mom’s mood and sleep, but it can also impact the ever-important bond between mother and baby. “Postural stress can lead to ongoing neurologic stress, making it more difficult for mom and baby to calm down and [enjoy] a more positive nursing experience,” Peterson said. By fixing common postural mistakes and following a few posture-friendly tips, mothers can drastically reduce the level of discomfort they experience from breastfeeding — resulting in better sleep, better mood and better bonding with Baby. Rachel Guyah is a Bloomington-based writer and mother. Follow her musings about motherhood at themamalogs.com.
46
April 2017 • mnparent.com
WORK IT OUT TRY THESE EASY, AT-HOME EXERCISES to stretch and strengthen muscles in the chest, neck and back for improved breastfeeding/feeding comfort, courtesy of Jennifer Missling, a physical therapist and director of rehabilitation for Physicians’ Diagnostics & Rehabilitation Clinics in the Twin Cities.
STRETCH
STRENGTHEN
NECK EXTENSION: Support the back of the neck with both hands (fingers interlaced). Extend the neck backward. Hold for 5 to 10 seconds. Repeat 5 times.
ALTERNATING ARM AND LEG LIFTS (SHOWN BELOW): Start on your hands and knees, with your hands directly below your shoulders and knees directly below your hips. Maintaining a deep core contraction, simultaneously extend one arm out in front of you and while extending the opposite leg behind you. Hold this position for 10 seconds. Alternate sides, keeping your pelvis level. Repeat up to 12 times.
STANDING CHEST STRETCH: Stand in a doorway. Place your palms and forearms on each side of the door frame. Place one foot in front of the other and gently lean forward, leading with your chest. Hold for 20 to 30 seconds. Repeat 2 to 3 times. UPPER-BACK STRETCH (SHOWN ABOVE): Lie on your back with a foam roller or towel roll placed perpendicular to your body under your shoulder blades. Supporting your neck with your hands (fingers interlaced) — and with your feet flat on the floor in front of you with knees bent — extend and arch your upper back over the roll. Hold 20 to 30 seconds. Repeat 2 to 3 times.
BRIDGE: Lie on your back with your feet flat on the floor, legs bent, arms at your sides. While contracting your abdominals, use your hip and buttock muscles to slowly lift your hips off the floor. Hold for 10 seconds. Lower your hips slightly and lift again using your buttocks to lift your hips up. Repeat up to 12 times. PLANK: Place your forearms and knees on the floor. Raise your hips until your body is in a plank position, balancing on your knees (or toes, if you can do a full plank). Hold this position as long as possible, working up to one minute. Repeat shorter holds up to 3 times.