Need a little movement break?

we have a few ideas…

It’s not uncommon today for us to feel a little stiff and achy these days. Whether it’s from sitting at a desk all day, or carrying, lifting and soothing fussy babies and toddlers. Our bodies need frequent TLC. We recommend you add in these simple stretches throughout your day to feel your best. Our co-op student, Vini, put some of these stretches together for our Fitmama Strong Online Community.

Cat/Cow stretch

• Begin on all fours, engage core muscles, and have a neutral spine.

• Cow: Sink your back down towards the floor and lift your head up at the same time, sticking your tailbone out to make a curve with your spine. Take a big breath out at the same time, hold this position for about 5 seconds.

• Cat: Tuck your head and tailbone in, arching through your spine to mimic a camel hump. Take a big breath in at the same time, hold this position for 5 seconds.

• Aim to do these movements for 5-10 reps, to fully mobilize your lumbar spine or low back area.

Bent knee iron cross / Hip Rockers

• Lie flat on your back, bending your knees 90 degrees and lifting your feet off the floor. Place your arms straight out to each side, palms turned so they're on the floor.

• Action: Slowly rotate/ bring your knees all the way down to one side as you turn your head in the opposite direction. Once they touch down, reverse the motion under control and bring them all the way to the other side while you again turn your head.

• Hold each down position for a two-count.

• Repeat 5-10 reps per side.

Neck movements & stretches

• Stand or sit facing forward, and begin by tilting your neck to the right. You should feel the stretch through your neck.

• After about 10 seconds, slowly roll your head in a counter-clockwise direction. Pause for 10 seconds when you reach your left shoulder.

• Complete the rotation by ending where you started. Then repeat these steps rolling in a clockwise direction.

• Repeat this sequence 2-3 times.

• For stretch, place one hand on your lower back, the other hand on the opposite side of your head.

• Pull your head toward your shoulder, looking straight ahead, until you feel a stretch in your neck.

• Hold for at least 15 to 20 seconds and then repeat on the other side.

• Repeat this static stretch 3 to 5 reps on each side  

Upper Back Stretch

• Stretch your arms out in front of your body. Clasp one hand on top of your other hand.

• Gently reach out so that you feel your shoulder blades stretching away from each other.

• Gently bend your head forward.

• Hold for 10 to 15 seconds.

• Repeat 5-10 reps or as desired.

Static chest wall stretch

• Stand with the right side of the body facing a wall. Bend the right arm at the elbow and place the forearm against the wall. The upper arm should be completely straight so that the elbow forms a 90-degree angle.

• Gently take a step forward with the right foot and twist a little to the left, allowing the right shoulder and chest muscles to stretch.

• Hold the stretch for a few seconds, then return to the starting position.

• Repeat the stretch 5 to 10 reps on both sides. 

Taking a few minutes every day to stretch and mobilize your body has tremendous benefit. Over time you will notice increased range of motion/flexibility, improved blood circulation and alleviates muscle tension throughout the body. More importantly we hope you just feel better and more comfortable in your body! These stretches are also great to include if you are pregnant. Our Prenatal Fitness members really enjoy the benefits of regular stretching to keep their bodies strong and comfortable throughout their entire pregnancy.

Interested in joining us? Our classes are a great way to meet other new parents. Fitmama Strong Online has been operating classes online from our virtual studio since 2020. Our community is a thriving and welcoming space for you and your littles.

We offer Prenatal Fitness classes, live from our virtual studio. Our series of Prenatal classes includes On-Demand Prenatal Yoga classes. Our 30 minute live, online Express classes our our On-Demand library of pre-recorded workouts are a favourite for busy mamas who enjoy consistency in their workout regime.

If you’re new to Fitmama Strong Online, try one of our 3 Class Passes! You can use them at our postnatal Express Strong and Express Elevate classes. It doesn’t matter if your baby was born 6 weeks ago or 6 years ago, we have something for all postnatal members! Already been to Fitmama Strong classes? Grab a monthly membership and keep moving:)

Finally, we offer in-person Stroller Fitness and Babywearing Fitness through our Durham Region and Ottawa locations. We can’t wait to have you join us!

We can’t wait for you to #startwithus and #growwithus. Find your Fitmama Strong Location!