Whether you’re breastfeeding, bottle feeding, or simply holding your baby often, you’re probably feeling it in your upper back, shoulders, and neck. These positions tend to round the shoulders, collapse the chest, and strain the mid-back – all while you’re navigating sleepless nights and healing from birth.

The good news? Just a few key mobility and basic strength exercises can help you feel significantly better.

These movements target postural muscles and the posterior chain, helping restore balance, reduce discomfort, and build strength to support all the holding, lifting, and feeding you’re doing.

Let’s break down 7 postpartum-friendly exercises that are gentle, effective, and specifically helpful for upper body relief in early postpartum.

Seated wall angels

Muscles worked: Rhomboids, mid/lower traps, rotator cuff
Why it helps: Improves scapular control and counteracts rounded shoulders

Benefits:

• Opens the chest
• Reinforces upright posture
• Improves shoulder range of motion

How to perform:

Stand tall with your back against a wall, walk your feet slightly away from the wall. Raise arms into a goalpost shape, keeping your low back and head against the wall. Slowly glide your arms upward and then back down, maintaining wall contact. Focus on smooth control rather than range.

Supine banded Y raise

Muscles worked: Serratus anterior, lower traps, core stabilizers
Why it helps: Supports scapular upward rotation and rib cage positioning

Benefits:

• Encourages deep core and shoulder coordination
• Reduces shoulder and neck tension
• Builds scapular endurance

How to perform:

Lie on your back, feet on the wall with a resistance band looped around then. Raise arms overhead in a Y position while exhaling fully, keeping ribs stacked. Control the return. Keep core lightly engaged and avoid rib flaring.

Crocodile breathing

Muscles worked: Diaphragm, intercostals, deep core
Why it helps: Reconnects the breathing core system for pressure management

Benefits:

• Relieves tension from shallow chest breathing
• Re-engages the deep core and pelvic floor
• Calms the nervous system

How to perform:

Lie on your belly with pillows propped on your stomach for tactile feedback with your forehead resting on stacked hands. Inhale deeply into your belly and low ribs, feeling the breath expand 360°. Exhale fully and slowly. Keep shoulders relaxed.

Band dislocates

Muscles worked: Lats, pecs, delts
Why it helps: Improves shoulder mobility and opens tight chest muscles

Benefits:

• Increases shoulder range of motion
• Reduces tension from feeding positions
• Encourages upright posture

How to perform:

Hold a light band wide with straight arms. Bring it overhead and behind you, then return to the front. Move slowly with control. Avoid shrugging your shoulders.

Banded thoracic cat cow

Muscles worked: Thoracic extensors, scapular stabilizers
Why it helps: Targets mobility where it’s often stiff postpartum – the mid-back

Benefits:

• Improves rib cage and spinal movement
• Reduces upper back tightness
• Helps reset posture after long feeding sessions

How to perform:

Place a resistance band around your upper back and get into a hands-and-knees position. Slowly round and arch your spine, focusing movement in your upper/mid-back. Move with your breath.

Banded open book stretch

Muscles worked: Thoracic spine, pecs
Why it helps: Mobilizes the upper spine and chest

Benefits:

• Increases thoracic rotation
• Opens tight chest muscles
• Reduces upper back stiffness

How to perform:

Lie on your side with knees stacked and bent facing a rack or anchor point. Anchor one hand to a light band and reach the other arm to your knees to keep your lower body in position. Exhale as you rotate away from the anchor and driving the elbow back towards the floor.

Banded reciprocal row

Muscles worked: Rhomboids, mid traps, lats
Why it helps: Strengthens the upper back and supports good feeding posture

Benefits:

• Builds endurance in postural muscles
• Encourages symmetry and core engagement
• Supports shoulder blade stability

How to perform:

Attach a band at chest height. Pull one arm back into a row while reaching the opposite arm forward. Switch sides rhythmically, keeping ribs stacked and core engaged.

Final Thoughts

In early postpartum, your body is adjusting to new physical demands and healing. These exercises are designed to gently reintroduce movement, strength, and breath in a way that supports feeding posture, relieves discomfort, and improves overall well-being.

You can start with 2–3 of these exercises per day, focusing on slow, controlled reps and intentional breathing.

If you’re ready for guided, evidence based approach to postpartum recovery that supports your body at every stage, from healing to strength to performance, you can join my postpartum programs on the Lift with Emily app today.

Your recovery matters – and you don’t have to do it alone.