Moms, hands and knees positions are gold for preparing your body for birth — helping baby find optimal positioning, improving pelvic mobility, building strength, and practicing birth positions.
Think cat/cow poses in yoga and more.
But if your wrists ache the moment you move into hands and knees, you’re not alone. And you don’t need to rely on a towel roll or yoga mat to elevate your palms just to get through it.
Why “Mommy Wrist” Happens
This might happen because your wrist joint isn’t gliding well into wrist extension.
When that joint isn’t moving freely, weight-bearing positions like hands and knees can feel uncomfortable fast.
The good news? A simple mobilization with movement can help your wrist move more freely, reduce discomfort, and make hands-and-knees work feel good again.
Try this before:
- Cat-cow
- Pelvic rocks
- Any birth-prep movement on hands and knees
Key reminders:
Add a gentle rock forward and back over the wrist as you glide it.
Gentle is key — you’re creating space, not forcing movement (Click pictures to see reels).
Mommy Thumb: Postpartum Hand Pain You Shouldn’t Ignore
Moms, I remember being newly postpartum and my thumb hurt so bad from lifting my newborn — especially my 10.5 lb baby. Then I started the “Genie Exercise,” and it felt so much better.
But why?
Pregnancy and nursing can create a lot of upper back rotation limits and shoulder tightness. That restriction travels down the chain and overloads the hand and thumb.
Over time, moms start noticing pain with:
- Lifting their baby
- Holding their baby
- Gripping a stroller
This is commonly known as Mommy Thumb — inflammation of the tendons around your thumb.
It’s not just soreness. And it often gets worse if you ignore it.
Addressing the upper back, shoulders, and wrist mechanics together can significantly reduce strain on the thumb — and help you lift, carry, and move with less pain.
What to Do Next
If wrist or thumb pain is interfering with your pregnancy or postpartum recovery, you’re not alone — and understanding why it’s happening is the first step to feeling better.
If you’re ready for personalized support, you can book a call to see how we can help you lift, carry, and move more comfortably through pregnancy and postpartum.
Save this for your next session — and share it with another mom who might need it.
Looking for other tips or exercises to aid in pregnancy and postpartum recovery? Our team of therapists will guide you in creating a personalized exercise plan, as well as help you with general pelvic health, pregnancy, and birth prep. We can see you virtually & in person located in Rochester Hills, Michigan.