Postpartum Posture Check
Pair Thoracic Mobility With Scapular Stability To Fixx Rounded Shoulders
Dr. Ariel Edwards, PT, DPT, CSCS
Noticing your shoulders feel permanently rounded forward after having a baby? You are not alone! Between holding, feeding, rocking, and trying to remember what sleep feels like… your posture can take a hit. What you may not know is that improper posture doesn’t just affect your back — it can lead to wrist pain, neck stiffness, and even impact how your core and pelvic floor are functioning.
Looking to start feeling better? Thoracic mobility and scapula stability are the answer! Here are two of my go-to moves to help open things back up:
Thoracic Reach-Throughs with a Foam Roller:
After 9 months of pregnancy, your ribcage can become stiff and stuck. These reach throughs with a resistance band will help reinforce the pattern.
Set up: Anchor a resistance band to a stationary object. Get into a quadruped position (on hands and knees), perpendicular to the resistance band. Place a foam roller next to you on the same side as the resistance band. Position your opposite forearm on the foam roller and grab the resistance band with your hand.
Perform: Slide your right arm under your left arm, rolling the foam roller across your body as you rotate your torso. Reach as far as comfortable, aiming to bring your shoulder and ear toward the ground.
Stretch: Pause briefly in the stretch (1–2 seconds), breathing steadily.
Reset: Slowly return to the starting position by reversing the motion. Repeat for 5–8 reps, then switch sides.
Kneeling Hip Thrust + Band Pull-Aparts:
Your mid trap and scapula stabilizers, along with glutes and deep core, will help maintain a neutral spine which will translate up and down the kinetic chain!
Set up: Start by sitting on your heels with a resistance band in both hands, arms extended straight in front of you at chest height. Maintain light tension in the band to begin.
Perform: Move into a tall kneeling position by extending your hips and maintaining a neutral spine. Simultaneously pull the resistance band apart while squeezing your glutes and shoulder blades.
Stabilize: Pause briefly in the tall kneeling position with the band fully pulled apart and glutes engaged.
Reset: Bring your arms back to the starting position and hinge at the hips to repeat the motion. Perform 8–12 reps, focusing on control and full range of motion.
Looking for more than just a quick fix? Come see us in Wakefield for pelvic floor PT — we’ll help you rebuild no matter where you are in your pelvic floor journey. At FIXXED, our hour-long one-on-one pelvic floor physical therapy sessions are crafted to allow us to fully understand the root of your symptoms, create an individualized physical therapy plan, and educate you on your condition—giving you the tools you need to succeed! Click HERE to set up your FREE discovery call with a member of FIXXED’s Physical Therapy team!
FIXXED is a first of its kind recovery studio offering bodywork techniques to help you move and feel your best. We offer quick and effective hands-on services in a one on one setting performed by a licensed physical therapist or athletic trainer. We believe that recovery should be fast, convenient, and accessible for everyone which is exemplified in both our locations located in Haverhill, MA & Wakefield, MA. Click HERE to book a free discovery call with FIXXED!
