5 Minute Postnatal Yoga for Sore Shoulders

Having sore shoulders is super common in postnatal mums because of having to lift the baby/babies all the time, all the breastfeeding and pushing the buggy day-in, day-out. Watch the video for a simple 5 minute shoulder workout, or read ahead for some tips to help relieve any aches and pains in the shoulders.

Why Do Postnatal Mums Get Sore Shoulders?

The demands of motherhood take a toll on our shoulders. Carrying our babies all day, hunching over to breastfeed and pushing prams all contribute to any shoulder aches. It’s also a common area for holding emotional tension, and this is often a really stressful time in life.

All this activity means the shoulders raise up and hunch forward, weakening the upper back muscles and shortening the muscles in the chest, leading to pain and stiffness.

What can we do about it?

The good news is there’s lots we can do! Here’s a list:

• Stretch the chest to counteract forward rounding.
• Strengthen the upper back and shoulders to improve posture and reduce strain.
• Release jaw and neck tension to ease connected muscle tightness.
• Move the shoulder joint regularly to keep it mobile and nourished.
• Use breathwork to relieve emotional stress and encourage relaxation.
• Adjust how you hold the pram/buggy and improve posture in daily life.

Stretch the Chest

In yoga, we call these postures ‘heart openers.’ Any posture that encourages the shoulders to pull back will help lengthen tight chest muscles and prevent the shoulders from rounding forward. Try some simple chest stretches daily to counteract the effects of carrying and feeding your baby.

Strengthen the Upper Back and Shoulders

When lifting your baby (or anything heavy), focus on engaging the muscles between and beneath your shoulder blades. A cue I use a lot is ‘back and down.’ This makes sure that the correct muscles are firing and strengthening, reducing any hunch and easing pain.

Release Jaw and Neck Tension

We often overlook how tension in the jaw and neck can affect the shoulders. Since a lot of shoulder muscles are actually holding up our neck or inserted into the jaw, if these areas are tight, it can really impact the shoulders. Some things you can do include breathing through the nose wherever possible and taking care to unclench your teeth.

Move the Shoulder Joint to Ease Tension

All joints need movement to stay healthy. It’s a complicated bit of anatomy, but basically joints don’t receive a blood supply, so the only way they can replenish and gain the nutrients they need is through movement. Arm circles are great for this as they’re really easy to fit into the day and can achieve quite a lot in a really short space of time.

Use Breathwork to Relieve Emotional Stress

It’s not always about doing hours of meditation. Sometimes, it’s just about using the breath to let go. Try taking some deep breaths and sighing it out, whilst inviting the shoulders to melt away any tension. It can feel amazing to do this in a standing forward fold.

Adjust Daily Habits (Like Holding the Pram!)

When caring for a baby, we’re often unaware of how we’re moving due to exhaustion and distractions. But small tweaks can have a big impact!

For example:

• Focus on good lifting techniques: this benefits not just your shoulders but also your spine, core, and pelvic floor.
• Hold the pram with palms facing up instead of down: this subtle change prevents hunching and encourages better posture.

Final Thoughts

Postnatal shoulder pain is common, but with a few mindful movements and adjustments, you can ease discomfort and regain strength. Whether through stretching, strengthening, or simply breathing more intentionally, these small changes can make a big difference in how you feel day-to-day.

Ready for relief? Check out the 5-minute yoga video and start feeling better today!