Watch Your Back

Breastfeeding is all about posture. If you can get comfortably situated in a cozy rocking chair with a big glass of water nearby, you can nurse all day. If you’re not comfortable, however, you won’t enjoythe experience. These exercises stretch your pregnant back and strengthen it for breastfeeding.

Stand upright with your feet hip distance apart. Extend your arms above your head. Slowly stretch your upper body as you reach up and to the front of you. Move your arms gently from side to side.

Next, tighten the muscles in your buttocks, as you move your arms down and place your palms into the small of your back with your fingers pointing downwards.

Exhale as you arch backward. Look up at the ceiling if you can. Hold for 5 seconds. Come up gradually without collapsing your back.

Variation: Stand with your feet hip distance apart, knees slightly bent, and place your hands on your waist. Gently twist your upper torso from side to side, exhaling as you rotate away from your center, inhaling on your return.