The Overhead reach stretch is great if you are spending some periods of time feeding and you are feeling and looking like the hunchback of Notre Dame with continual or occasional shoulder and neck pain.

The move will also in turn improve your posture by drawing back your shoulders and upper back and releasing the tightness that develops in those muscles. Hold the position for more than 10 secs in order to improve the endurance of the muscles involved, continuing to breathe throughout.

The Overhead Reach Stretch

Start Position

• Stand with your head, upper back and buttocks in contact with a wall and your feet 10cm from the skirting.

• Place your hand behind the small of your back; you should just be able to get your fingers between your back and the wall.

• Put your arms against the wall with your elbows at 90° and in line with your shoulders.

 

Action

• Brace your abdominals (draw your naval inwards) and slide your arms up as far as you can while keeping your hands and elbows in contact with the wall.

• Hold this position for 10 seconds and then lower slowly.

• Try to reach a little further each time until your arms are almost overhead. Repeat 12 times.