Goal: Touch your toes
Fitting toe-touch stretches around life with a new baby
Dr Nicola Tik
Between feeds, nappy changes and broken nights, finding time for yourself can feel almost impossible. A 5-minute stretch might be all you can manage, and some days not even that. The good news is that short, regular moments still count towards touching your toes.
Research suggests the total time you spend stretching across the week matters more than how long each session lasts. About 10 minutes a week for each area is enough to see changes, so a few short stretches through the day can add up.
Much of the early progress also comes from your nervous system getting used to the stretch, which happens with regular practice rather than long sessions.
You don’t need a quiet room or a clear hour. You could try:
Feeding, lifting, rocking and carrying can leave your back, hips and the backs of your legs feeling tight. You may also spend a lot of time sitting or leaning forward. Gentle stretching is one way to give those areas some attention.
Your body has been through a lot, and how ready you feel can change from day to day. You could start with the easier or seated options and build up as you feel ready. A mild pull is fine, and a comfortable range is the aim.
Folding from your hips, with soft knees, can make forward folds feel more comfortable. This same hip hinge can help when you’re lifting your baby from a cot or the floor too.
Stretching after a walk with the pram or after a warm shower can make it feel easier. Muscles tend to stretch more comfortably when they’re warm.
Try one seated forward fold on the floor during tummy time or play, holding it for a few slow breaths.