Ode

Prenatal Neck & Shoulder Movement Sequence

Prenatal Neck & Shoulder Movement Sequence
Lisa Marie-Farley

Osteopath, co-founder Ode

June 2, 2021

Prenatal Neck & Shoulder Movement Sequence
Photo : Klara Kulikova

In the first postnatal year, one of the main reasons for osteopathic consultation is neck and upper body pain often caused by breastfeeding and baby holding positions. We need to prepare the body ahead of time to optimize your comfort as a mother and prevent painful situations that could come in the way of you enjoying the first precious months with your child. 

Many prenatal exercise programs focus on the hips, back, abdominals and pelvic floor to prepare you for delivery and postnatal recovery. We want to bring you a special sequence to complement your existing movement practice that specifically addresses the upper body. This sequence can be of particular interest if you’re prone to neck/shoulder tension and discomfort. 

The following exercises focus on mobilizing the rib cage and freeing up some space under the ribs, which can get very restricted during pregnancy. We address the rhomboid muscles, located between your shoulder blades, which work hard to stabilize your shoulders and hold the weight of your head when you’re looking down. We included spinal exercises to optimize the quality of movement in your cervical spine (neck) and allow optimal nerve function. Respect your limits throughout the exercises. We hope you will feel an increase in strength and relief of the upper back/neck area following this sequence!

This movement sequence includes:

  • Rib cage mobilization
  • Upper back muscles strengthening 
  • Shoulders mobilization & strengthening
  • Neck mobilization and release

*If you’re pregnant, please make sure that your physician has cleared you for exercise.

You can do this sequence daily, at any time of day. Keep in mind that this sequence is also amazing postnatally as a reset of tension and mobilisation!

Share this sequence with someone you think would benefit from it.

About the author

Prenatal Neck & Shoulder Movement Sequence
Lisa Marie-Farley

Osteopath, co-founder Ode

Lisa-Marie is an Osteopath and therapeutic movement specialist in Montreal working with a variety of clients such as professional athletes, men and women from all ages. She is passionate about empowering people to discover their own healing powers with a holistic approach to health and wellness.