Doula & Pilates Spcialist

Doula Blog

Welcome to The Pilates Doula & Parenting Blog!

Information, stories and exercise tips to help you and your family thrive in Pregnancy and Parenthood.

Sometimes Life Can be a "Pain in the Neck"! Check out this little De-Stresser!

Sometimes Googling “is this normal” on your smart phone, working at your computer, or lovingly looking down at your baby while feeding them can literally be a PAIN in the neck! Tipping your head forward to look down, no matter how good the reason is, can put as much as SIXTY lbs of strain on your neck, spine and shoulder muscles and can lead to all sorts of issues including “bulging” or herniated disks and tingling down the arms.

So much of our life is spent “hunched” forward creating a rounded upper back with elongated upper shoulder and spine muscles. These muscles get a bit “panicked” and start “holding on for dear life” so they won’t get stretched further. This makes them feel tight and makes it feel like they need to be stretched. However, when we stretch these muscles it’s likely that we’re contributing to the problem, making them feel more strained and making them hold on tighter.

Let’s try to create some balance by stretching some of the neck muscles that often get forgotten, and may be in more need of a stretch.

Take a few moments to try this little sequence after you’ve been looking down for a sustained period of time (multiple times a day!) for a week and see if you feel any better! Eventually, we can spend some time retraining the shoulder girdle for better function. (stay tuned!)

Happy De-stressing those sad shoulders and neck!

Your #PilatesDoula,

XO, Rr



Written by Ruth Ruttan, Doula & Pre & Postnatal Pilates Specialist at Retrofit Pilates

Ruth has enjoyed watching many bodies change, stay functional and become powerful humans. Education is at the centre of her approach, believing that knowledge is power and that informing our minds and bodies will help build an extraordinary life experience. Creative by nature and armed with an excellent knowledge of functional anatomy and physiology of pregnancy & birth, Ruth loves working with all sorts of bellies, babies and bodies!