Gentle Stretching Exercises to Try With Your Newborn

One of the most endearing things about your newborn is their newborn scrunch, a sweet term to describe the way they prefer to curl up in the fetal position after birth. After nearly 10 months in the womb, newborns naturally retain this scrunched posture, even when you lift them up out of their crib. This reflex is perfectly normal and healthy, but incorporating gentle stretching exercises into your daily routine is an easy way to connect with your little one, help them get used to the feeling of stretching their limbs, and encourage neuromuscular development.

Head Turning Stretch

If you notice that your newborn shows a preference for one side, consistently turning their head to only the right or only the left, they may have mild torticollis. Torticollis is a fairly common issue, affecting as much as 16% of babies, but you should always consult your baby’s pediatrician if you have any concerns, and never forcefully stretch your newborn’s neck muscles.

Instead, prioritize tummy time more during awake time and place your newborn on their stomach on a soft, comfortable play mat on the floor. Lay down next to your newborn on their less preferred side and encourage them to lift and turn their head toward the sound of your voice. This position builds neck and shoulder strength and naturally stretches their neck muscles to improve mobility.

Alternatively, place your baby on their back on their play mat or a Toki Kids bean bag, which is overfilled and more supportive than a typical bean bag. Sit on their less preferred side, turning their head toward you, and encourage them to keep looking in that direction by talking, singing, or using their favorite toy.

Knee to Tummy Stretch

Trapped gas is a common issue for newborns, causing discomfort and fussiness in their first few weeks of life. Due to swallowing excess air during feeds, having food sensitivities, as well as having an immature digestive system, your newborn may struggle with trapped abdominal gas. An effective way to help your baby push and pass that gas through their digestive system is through a gentle knee-to-tummy stretch.

Place your baby on a cozy play mat on the floor, then gently push their knees up and toward their chest. Hold for a few seconds, then release and extend their legs. Repeat this stretch until your baby is able to pass the trapped gas.

Bicycle Legs Stretch

While your baby is laying on their back on their play mat, hold one leg in each hand and begin slowly alternating their legs in a gentle pedaling motion. Keep the movements small and stop when you meet resistance. This dynamic stretch helps move trapped gas through their digestive system, similar to the knee-to-tummy stretch, and also promotes coordination.

If your baby newborn doesn’t enjoy laying flat on a play mat, try using a supportive bean bag, which positions them in more of an upright angle.

Guidelines to Consider

Because you want these stretches to feel gentle and soothing to your baby, only begin when they’re settled and comfortable. Attempting to perform these exercises when they’re unhappy can cause them to tense their muscles even more. Before beginning, keep these guidelines in mind: