Can’t Find Time to Stretch? Try This 5-Minute Mom Routine
Let’s be real—some days, just brushing your teeth feels like an accomplishment. Between diaper changes, soccer practices, meal prep, and working (whether at home or outside of it), finding time to take care of yourself feels like chasing a unicorn.
I remember when my youngest was a newborn, my back was killing me from all the nursing and baby-holding. I knew I needed to stretch, but by the time the kids were in bed, I was done. Like, fall-asleep-on-the-couch-in-my-clothes done.
If you’re in that same boat—tired, sore, and short on time—this is for you.
Why Stretching (Even for 5 Minutes) Matters
Here’s the thing: stretching isn’t just for athletes or yoga lovers. It’s your body’s way of saying thank you for all you put it through every day. Especially as a mom, your muscles take a hit—whether you're hunched over a laptop, carrying a toddler on your hip, or picking up Lego for the hundredth time.
Skipping out on regular stretching can lead to:
Tight hips and low back pain
Stiff shoulders and neck tension
Poor posture
Less energy (yes, your muscles get tired when they’re tight!)
And let’s not forget—tight muscles can mess with your pelvic floor, especially postpartum. That’s where Body Works Physical Therapy in Greer, SC comes in.
The 5-Minute Stretch Routine for Busy Moms
This isn’t a full yoga class. It’s quick, gentle, and totally doable—whether you’re still in your pajamas or hiding in the laundry room for a minute of peace.
1. Cat-Cow Stretch – 1 Minute
Get on all fours (you know, like when you’re picking up crumbs for the 10th time). Slowly alternate between arching your back and rounding it. This wakes up your spine and releases tension from hours of sitting or holding kids.
2. Child’s Pose with Side Stretch – 1 Minute
From all fours, sit your hips back toward your heels and stretch your arms forward. Then walk your hands to the right and hold for 30 seconds, then to the left for 30 seconds. Feels amazing on your low back and lats (a.k.a. the muscles that scream after lifting a baby carrier).
3. Standing Forward Fold – 1 Minute
Stand up, feet hip-width apart, and fold forward, letting your head hang. Bend your knees if needed. This decompresses your spine and stretches your hamstrings. Bonus: it's calming and gives you a moment to breathe.
4. Hip Flexor Stretch – 1 Minute (30 sec/side)
Kneel on one knee like you're proposing to someone. Tuck your pelvis under and lean slightly forward to stretch the front of your hip. This is gold for anyone who sits a lot or carries kids around all day.
5. Doorway Chest Stretch – 1 Minute
Stand in a doorway, place your forearm against the frame, and gently twist away. This opens up your chest and resets your posture (especially after slouching over a laptop or a baby).
That’s it. Five moves. Five minutes. You can do it before bed, after a shower, or while your kids are brushing their teeth.
Bonus Tips to Make It Happen
Stack it with another habit: Do your stretches while waiting for your coffee to brew or while your toddler plays with blocks.
Set a timer: A quick reminder on your phone can make all the difference.
Make it fun: Turn on your favorite song and stretch until it’s over. Easy win.
At Body Works Women’s Health & Wellness, we see women every day who’ve put themselves last for too long. Whether it’s nagging back pain, stiff joints, or pelvic floor issues, it often starts with little things—like not stretching.
This simple routine can be your daily “reset” button. No guilt. No fancy equipment. Just you and five minutes.
Need a Little More Help?
If pain is getting in the way of your day—or even these stretches—we’re here for you. At our Greer SC physical therapy clinic, we specialize in helping busy moms like you feel better, move better, and live better. Whether it’s chronic pain physical therapy, manual therapy, or pelvic floor rehab, we’ve got your back. (Literally.)
You don’t need an hour. You just need five minutes—and a little love for yourself.
