Strong Moms: Protect and support your body post-delivery

Posted by One Academy on

Feeding Support

Feeding positions often require a rounded posture, so it's important we know how to support ourselves during this important time for baby's growth.

  • With bottle feeding try to switch sides often
  • Support support support
  • Use pillows under arms & babe
  • Try to keep shoulders away from ears


Lifting Techniques

The position that is safest in which to lift your baby will depend on their position in relation to your body. 

Lifting from the crib

  • Make sure top of crib is at waist height or lower
  • Stand close to the crib
  • Bring babe as close to you as possible
  • Hinge at the hips
  • Come at it from the side (for putting babe down)

Lifting from the floor 

  • Have babe as close to you as possible
  • Use legs/kneel
  • Keep back neutral
  • Use your squat/deadlift

Do your best to avoid these 3 lifting techniques:

Wrong ways to lift your baby

Where possible, employ these 2 lifting techniques:

Best ways to pick up baby 


Diastasis Recti

Diastasis recti is the seperation of the six-pack muscle, as the body makes room for baby to grow. Diastasis recti is present in every pregnancy over 35 weeks, and can lead to improper core coordination and back pain.

What can you do?

  • The goal isn't to close the gap!
  • Work on core activation, specifically the transverse abdominus muscle, with stabilization exercises
  • Work towards proper core coordination (see your trainer, chiro, physio)
  • See a pelvic floor physiotherapist


Mother's Thumb 

Mother's thumb, or De Quervain's tenosynovitis is the aggravation and inflammation of the tendons that run along the side of the wrist to the thumb. It's caused by repetitive loading at that tendon, such as the motion of picking your baby up.

What can you do?

  • Keep thumb glued to your hand when lifting
  • Ice wrist (10 min on, 10 min off, 10 min off)
  • Heat and massage to side of forearm
  • Brace to immobilize thumb


Movements & Exercises

The following are some exercises that you can try throughout the day, while baby is napping, snacking, or having some tummy time!

  • Cat/cow – treat it like a mobility exercise
  • Spine opening with foam roller
  • Lacrosse ball to chest
  • TrA (transverse abdominus) wake up – suck your belly in as much as you can, hold for 5 seconds
  • Wrist ROM/stretching


By: Dr. Julia Marshall

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