Relief for Postpartum Back, Shoulder & Hip Pain
Motherhood is physically demanding. From breastfeeding posture to carrying your little one, your body takes a hit. We show you how to gently release that tension and build the strength you need to move without pain.
This video demonstrates three simple exercises to build upper body strength and improve posture. We show you how to do a lat pulldown, shoulder retraction with a band, and wall push-ups to reduce shoulder pain and stiffness.
If you're dealing with tight hips or a tight pelvis, these stretches can provide relief. This video guides you through a 90-90 stretch, a half kneeling side and front stretch, and kneeling adductor rocks to restore mobility.
Dealing with shoulder pain is common for new moms. This video offers simple exercises like shoulder rotations with light weights, resisted shoulder movements, and serratus slides against a wall to relieve discomfort and improve mobility.
Say goodbye to upper back pain with these simple movements. We demonstrate a mid back drop using a chair, a seated cat cow, and wall angels to ease tension and strengthen your posture.
Breastfeeding can lead to shoulder stiffness and discomfort. This video shows exercises designed to relieve that tension, including thread the needle, chest openers with a foam roller, and seated band pull aparts.
This video demonstrates several effective exercises for postpartum back pain. We guide you through a modified bird dog, a camel stretch, and a ball press heel drop to gently strengthen your core and relieve your back.
This image shows a wrist extension exercise using a light dumbbell. This is one of five exercises we recommend for reducing elbow and wrist pain that can occur from holding and feeding your baby.
Here we demonstrate a wrist flexion exercise. This movement, along with others in the series, helps to strengthen the muscles around the wrist and elbow to prevent and relieve pain.
This image shows "Elbow CARs" (Controlled Articular Rotations) with light dumbbells. This exercise is designed to improve joint mobility and reduce pain in the elbows, a common issue for new moms.
This graphic introduces a series of five exercises to reduce elbow pain during pregnancy and postpartum. It provides a quick visual overview of the movements designed to bring you relief.
About Easing Aches & Pains: Back, Shoulder & Hips
It is not just about stretching. Most shoulder stiffness comes from constant breastfeeding posture, while hip tightness often links back to your core recovery. We start by releasing that built-up tension with specific movements, then guide you to stabilize those joints so you can actually carry your baby without that nagging ache.
Understanding Your Aches
When you are in the thick of the postpartum phase, your body is under constant, repetitive load. Breastfeeding often leads to rounded shoulders and neck tension, while the way you carry your baby or lift the stroller can strain your lower back and hips. These are not just signs of getting older or being tired. They are physical reactions to the demands of motherhood, and they are solvable.
Why We Move Differently
We do not believe in pushing through pain. If your shoulders are tight, we look at your thoracic mobility, not just your shoulders. If your back hurts, we look at your pelvic stability, not just your back. Our approach, which you can explore in our Koramangala studio or via our online programs, focuses on:
- Mobility for Relief: Gentle stretches to release the stiffness that accumulates from nursing and carrying.
- Stabilization for Strength: Exercises that teach your muscles to support your joints, so you feel capable, not fragile.
- Adaptable Protocols: Whether you are dealing with C-section recovery or just general fatigue, we provide modifications so you can participate safely.
Rebuilding From Within
Recovery is not a linear path. Sometimes you need a quick 5-minute stretch for your neck, and other times you need a structured program to address chronic pelvic floor weakness that is causing your hip pain. Whether you join us for live online classes or visit our studio in Bengaluru, you get access to a protocol that treats your body with the care it deserves. We are here to help you get back to feeling like yourself, not just getting back to a pre-baby weight.
Tribher
I am Ankita. After my own postpartum journey, I realized that generic fitness advice does not fix the aches that come with motherhood. I built this space to help you understand your body and regain strength, one gentle movement at a time.
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