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Stretches for Busy Mums

Being a mum is a full-time job. Between caring for your children, managing the home, and possibly juggling work, finding time for a workout can feel impossible.


Incorporating simple stretches, however, into your daily routine can make a significant difference in how you feel. Let's explore some easy stretches that fit into your busy schedule, helping you stay flexible and less stressed.


Morning Stretch


Start your day with a gentle wake-up stretch. Stand with your feet shoulder-width apart, reach your arms overhead, and interlock your fingers. Stretch up towards the ceiling, then lean slightly to each side. This takes just a minute (put the kettle on before!) and can help wake up your body.




Door Frame or Wall Stretch for Peck and Shoulder


After feeding your Bub, then carrying your bub, and for some sitting at desk, tight pecks are inevitable. Even just 30 seconds on each side will help loosen your pecks and shoulders.


Make sure your elbow is touching the wall or door frame and your elbow is slightly higher than your shoulder. Apply some pressure and push your peck forward. This can also be done while holding your litte, or not so little one lol.


Sofa Stretch


Take a moment to stretch while you're watching your kids play or while catching up on a show. Sit at the edge of the sofa, stretch one leg out in front of you, and lean forward, reaching towards your toes. This hamstring stretch is great if you have a light lower back too.




Bedtime Wind Down


Before bed, take a few minutes to lie down and get your legs vertical. Lie on your back with your legs up against a wall. This inversion is relaxing and helps reduce swelling in the legs from being on your feet all day.



Back Stretch


Hours and hours of feeding your baby can lead to a very sore upper back. It is important to strengthen it as well as stretch it regularly. I also found that hours of walking with my little one in a carrier, as this was the only way he would sleep at one point, also affected my back. I think this stretch is the best one.


Grab hold of a banister or something stable. Place your feet next to it so you can hang back and take all your body weight off to stretch your upper back.




Stay Flexible and Stress-Free


Incorporating these simple stretches into your daily routine can help improve flexibility, reduce tension, and offer a few moments of well-deserved self-care. 


Healthy Habit runs outdoor fitness classes for mums with free child care. To learn more click here.


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