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  • Essential stretches for busy parents

    March 04, 2024 3 min read

    Essential stretches for busy parents - The Nappy Shop

    As a new parent making sure you remain limber is not usually high on the list of daily priorities. With all of the baby-focused activity (and the general exhaustion) it can be easy to let your self-care go by the wayside. However, incorporating simple stretches into your daily routine can help relieve some of that tension build-up and save you from a future trip to the physio! Try these as you go about your day (in between nappy changes, folding washing and warming bottles).

    Neck and Shoulders

    Most people hold stress in their neck and shoulders which can cause headaches and stiffness. Which is no fun in the wee hours of the morning. So, sit or stand up straight, then gently tilt your head to one side, bringing your ear towards your shoulder, to maximise this stretch sit on your opposite hand and rest the other hand over your head. Hold for 15-30 seconds, then switch sides. It is a really easy one so try and stretch out your neck a few times a day.

    Upper Back

    Holding a baby for hours at a time puts all manner of strain on your upper back (especially when you are sitting statue still to avoid waking them up). Try lacing your hands together in front of you and straightening your arms, palms facing outward. Rounding out your back, tuck your chin to your chest, and push your hands away from you. Hold for 30-45 seconds, then release.

    Child's Pose

    Many may be familiar with this popular yoga move. Kneel on the floor, then sit back on your heels. Extend your arms forward on the floor, lowering your chest towards the ground. This stretches out your back and shoulders and feels amazing. Hold for up to 1 minute, breathing deeply to relax your body (For those with toddlers, this move will probably end with your little one trying to climb over you, so be prepared).


    Remember when you could touch your toes without even thinking about it? If you still can, well done. If you need a little extra help to get back there, sit on the floor with one leg extended straight in front of you and the other leg bent. Reach towards your toes on the extended leg, keeping your back straight. Hold for 15-30 seconds, then switch legs.

    Hip Flexors

    Sitting down is the worst for tightening your hip flexors, which can lead to all sorts of issues down the track. Stretch out those neglected muscles by kneeling on one knee with the other foot in front of you, forming a 90-degree angle with your front leg. Lean forward slightly, feeling a stretch in the hip flexor of the kneeling leg. Hold for 30 seconds, and don’t forget to do both sides.

    Spinal Twist

    One of the most satisfying stretches is the spinal twist, which usually involves some cracking sounds as you realign your back. Sit on the floor with your legs out in front of you. Bend one knee and cross it over the opposite leg, placing the foot flat on the floor. Twist your torso towards the bent knee, placing your opposite elbow on the outside of the bent knee for a deeper stretch. Hold for 30 seconds, then of course switch sides.

    Do yourself a favour and put up a list of these stretches either in the kitchen or the bathroom, so you will be reminded throughout your day, hopefully, they will keep you tension and pain-free.