Stretches for Breastfeeding
Breastfeeding can be wonderfully connecting, and genuinely hard, especially in the early days. You might spend 8–12 hours (or more) holding your baby in the same breastfeeding positions, wondering if they’re getting enough milk while your neck and shoulders tighten and your back aches.
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he goal of this post is simple: help you find a good position that feels sustainable, then add easy stretches and gentle recovery work so feeds are more comfortable for both of you.
Correct Posture for Breastfeeding:
Bring baby to you. Use pillows or a nursing cushion for supporting your baby so you don’t hunch to hold your baby. Keep your forearms supported too, otherwise tension shoots straight to your neck and shoulders.
Neutral neck, open chest. Glance lovingly at your little one, then look up every ~30 seconds so you’re not stuck looking down for extended periods of time.
Find your best position. Try a cross cradle hold, laid back breastfeeding (great right after skin to skin contact), or the side lying position so you can lie on your side and rest. Adjust as your baby grows and as baby lies differently at the breast.
Check for comfort cues. If you feel numbness or strain, shift your pillows, support your breast, or change sides. Little tweaks protect your spine and keep feeds calm for you and baby.
Breastfeeding Stretches:
Move through these after a feed or whenever you feel stiff. Breathe slowly, work to a gentle stretch.
Hip Windshield Wipers: Lie on your back with knees bent and feet wider than hip-width, arms in a relaxed “T” with palms up. On an exhale, let both knees drop gently to the right; inhale back to center, then exhale to lower both knees to the left. Continue gently side to side, moving only within a comfortable range. If your low back is sensitive, place a small pillow under your sacrum. Aim for 8–12 slow, steady passes each way.
Open Book Stretch: Lie on your right side with hips and knees bent to about 90°, knees stacked, arms reaching straight forward with palms together, and head supported on a pillow. Inhale to rotate through your chest to bring your top arm up and towards the ground behind you. Keep you knees stacked. Hold the open position for 2–3 slow breaths, feeling your ribs expand without forcing your shoulder to the floor, then exhale to return to start. Repeat for 5–8 reps, then switch sides, pausing for a couple of breaths each time you open.
Butterfly Stretch: Lie on your right side with hips and knees bent to about 90° and knees stacked. Interlace your fingers and place them behind your head; your elbows should be resting on the side of your head. Inhale to rotate through your chest to bring your top elbow up and towards the ground behind you. Keep you knees stacked. Hold the open position for 2–3 slow breaths, then exhale to return to start. Repeat for 5–8 reps, then switch sides.
Relaxation Advice:
Once you and your baby are set in a good position and feeding well, let everything soften. Start at your head and scan down: jaw, neck and shoulders, arms, ribs, hips, legs. Take six deep breaths for each area, picturing tension melting away. If that level of focus feels tough, simply pause for six deep breaths every few minutes. Small resets add up.
When to Get Help:
If latch or milk supply are challenging, connect with a lactation consultant early. They can troubleshoot latch, refine how you support your breast, and tailor positioning for supporting your baby (and your body).
If you’re dealing with clogged milk ducts or signs of mastitis, our breast health therapist can help with both prevention and management. Support may include optimizing breastfeeding positions and pump setup, therapeutic ultrasound, gentle soft-tissue techniques, lymphatic drainage massage, and a plan to reduce recurrence.
Conclusion:
If you take even a few of these ideas, better positioning, small posture tweaks, and quick stretches, you’ll likely notice less pain, fewer postural issues, and more ease. These suggestions can make breastfeeding a much better experience overall.
Don’t hesitate to reach out to us if you need further guidance and support.