Let's talk about the physical reality of being a mom of multiples. Your body has just done something truly incredible, and now you're asking it to be a super-powered lifting, carrying, and comforting machine, often for two or more little ones at once. The constant hunching over to feed, the awkward angles of holding a baby, the hours spent in a rocking chair—it all adds up, leaving your shoulders tight, your back achy, and your neck stiff.
I see you, and I feel you. This isn't about "working out" or bouncing back. This is about being gentle with your body and giving it a little bit of love and attention so it can keep up with the demands of motherhood without so much strain. These three simple stretches are designed for the very real moments of your day. You can do them while you're holding a baby, waiting for a bottle to warm up, or while you're standing at the changing table.
1. The Gentle Shoulder Roll
This stretch is a lifesaver for releasing tension in your upper back and shoulders, which can get incredibly tight from all that baby-holding.
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How to do it: While holding your baby, simply lift your shoulders up toward your ears, roll them back, and then gently drop them down your back.
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What to feel: You should feel a release of tension in your neck and the top of your shoulders. You might even hear a little crackle or pop, which is totally normal.
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Why it helps: It counteracts the forward-slumped posture that's so common when you're feeding or cuddling your little ones, bringing your shoulders back to a more neutral, relaxed position.
2. The Baby-Friendly Pelvic Tilt
This is a fantastic way to gently reconnect with and strengthen your core and relieve some of the pressure on your lower back. You can do this standing or even sitting.
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How to do it: Stand with your feet hip-width apart. Gently tuck your tailbone under as if you're pulling your belly button toward your spine. Then, release back to a neutral position. It's a small movement, not a big sway.
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What to feel: You should feel your lower abdominal muscles engage slightly.
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Why it helps: It helps to gently strengthen the deep core muscles that have been stretched and weakened during pregnancy, and it can provide instant relief for a tired lower back.
3. The Supported Neck Stretch
Your neck is doing a lot of work! This stretch helps release the strain from constantly looking down at your babies.
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How to do it: While holding your baby, simply let one ear drop toward your shoulder. You don't need to force it. Hold it for a few seconds, then gently bring your head back to center. Repeat on the other side.
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What to feel: You should feel a gentle stretch along the side of your neck.
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Why it helps: It releases the tension that builds up from hunching and looking down, helping to prevent headaches and that "heavy" feeling in your shoulders.
Remember, these are not exercises—they're tiny moments of self-care. They're a way of acknowledging your body's hard work and giving it a little bit of kindness. Every little movement you make is a loving act toward yourself.
What's one gentle movement you've already found that helps your post-partum body feel a little bit better?
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