I recently had a baby, which means spending a lot of time on the couch recovering. While proper rest is crucial during the postpartum period, all this inactivity has resulted in stiffness and pain throughout my lower back, neck and shoulders.
Needing some gentle movement to open things up, I found this quick 10-minute full-body stretch from yoga instructor Francine Cipollone—better known on YouTube as Yoga with Bird.
It looked safe enough to do, even under my current activity restrictions. I decided to give it a try, and here’s how I felt after doing the easy-to-follow routine.
How to do Yoga with Bird’s 10-minute full-body stretch
The only equipment you need is a yoga mat.
Cipollone takes you through several poses and mobility exercises, mostly done on your back and stomach. She moves through child’s pose and downward dog positions a few times, so keep that in mind if you have troublesome knees or wrists.
My takeaways after doing Yoga with Bird’s 10-minute full-body stretch
This routine felt right for me, but you should always check in with your medical team before attempting any new workout—especially, if you’re postpartum.
I tried the stretch session all the way through and have given it a few more tries since. Here’s how I felt afterwards.
My lower back felt great
I’ve dealt with lower back pain since my teens. I was lucky that my pregnancy didn’t cause any severe flare ups, but three days in a hospital bed and three weeks on the couch have not been kind to my lumbar spine.
One of the first moves Cipollone does is a figure four stretch for the hips. She takes this into a spinal rotation, which she holds for about a minute on each side. After this sequence, my back felt better instantly. I moved with a much improved range for the rest of the 10-minute program.
It was a mental health boost
This has been the longest break I’ve taken from purposeful exercise, and while it’s been necessary, I’ve found it more mentally challenging than I expected.
Getting down on the mat and just stretching did wonders for my mental clarity and mood. The slow, concentrated movement, paired with Cipollone’s gentle verbal cues, allowed me to reconnect with my body and clear my head. When the routine was over, I felt refreshed, energized and calm.
I didn’t need to modify, but others might
I know plenty of people who struggle with lower back pain like I do, so I should mention that there are a few poses that could aggravate some existing issues.
Cippollone does a few mobility drills on her stomach and propped up on her forearms, which can sometimes cause pain and pressure in the lower back. The position felt comfortable for me, but you can always decrease the extension if needed.
