4 Postpartum Heart Openers for Upper Back Pain.

Thoracic pain can occur after childbirth due to various reasons. One of the most common causes is strain on the muscles and ligaments in the back and chest due to the weight of the growing baby during pregnancy and the physical exertion of labor and delivery. Other possible causes of thoracic pain postpartum include poor posture while breastfeeding or holding the baby, hormonal changes that affect muscle and joint mobility, and stress or anxiety. These 4 postures are simple and effective for stress and tension in this area.

1. Childs Pose
2. Begin on your hands and knees in a tabletop position, with your wrists directly under your shoulders and your knees directly under your hips.
3. Slowly lower your hips back towards your heels, allowing your forehead to come to the floor.
4. Keep your arms extended forward, palms facing down on the ground, and your shoulders relaxed.
5. Take a few deep breaths, allowing your body to relax and release any tension.
6. To come out of the pose, slowly lift your head and torso up and come back to a tabletop position.

2. Melting Heart

1. Begin in a tabletop position, with your wrists directly under your shoulders and your knees directly under your hips.
2. Walk your hands forward and lower your chest towards the ground, keeping your hips directly over your knees.
3. Allow your forehead to rest on the ground or on a yoga block.
4. Relax your arms and shoulders, allowing them to melt towards the ground.
5. Take several deep breaths, feeling the stretch in your chest and shoulders.
6. To come out of the pose, slowly walk your hands back towards your body and come back to a tabletop position.
7. Extended Side Angle with Rotation
8. Begin in a high lunge position with your right foot forward, your right knee directly over your ankle, and your left leg extended behind you.
9. Extend your arms out to the sides, with your palms facing down.
10. As you exhale, bend your right elbow and bring your right forearm to your right thigh.
11. Reach your left arm over your head and towards the front of the room, creating a straight line from your left heel to your fingertips.
12. Press down through your right foot and extend through the crown of your head, lengthening your spine.
13. Rotate the free arm in a clock wise position to open the chest.

4. Airplane arms

1. Begin in a standing position, with your feet hip-width apart and your arms at your sides.
2. As you exhale, hinge forward at the hips, lifting your right leg back behind you and keeping your left leg straight.
3. Extend your arms straight out in front of you, parallel to the ground, with your palms facing each other.
4. Keep your gaze on the ground, a few feet in front of you, to help maintain your balance.
5. Hold the pose for several breaths, then release and repeat on the other side.

It's important to speak with your healthcare provider if you experience thoracic pain postpartum, as they can help determine the cause and recommend appropriate treatment. In the meantime, you may find relief from the pain by using hot or cold compresses on the affected area, practicing good posture, gentle stretching, and taking over-the-counter pain medication as directed by your healthcare provider. If you're breastfeeding, be sure to use pillows or other support to help reduce strain on your back and shoulders.