Move Better, Feel Better: A Babywearing Walk for Hip & Ribcage Mobility

Let’s be real—life with a baby can feel tight.

Tight hips from feeding positions. A stiff upper back from rocking and bouncing. That deep, compressed ribcage feeling from hours of babywearing, baby-holding, and baby-soothing.

You’re not broken. You’re just carrying a lot—literally and figuratively.
And you deserve movement that helps you feel open, strong, and supported in your body.

That’s exactly what this week’s podcast episode is here to offer.

I’ve created a 20-minute guided babywearing walk, designed to help you move your body gently and effectively while wearing your baby.
This is not a high-intensity workout or another thing to check off your to-do list.
This is a reset. A reclaiming. A way to care for your body while you care for your baby.

🎧 What’s Inside the Guided Walk?

Whether you’re walking outdoors, pacing your living room, or just needing a moment to reconnect with your body, this episode is a go-to for postpartum mobility and wellness. Here’s a breakdown of the movements we cover—and why they matter:

Breath & Grounding

We begin with a few deep breaths and grounding cues to bring awareness to posture and connection. This helps activate your deep core and pelvic floor without tension—perfect for postpartum healing.

Arm Swings (rib cage + scapular mobility)

Dynamic swinging of the arms (front to back, across the body) encourages rotation through the thoracic spine and helps release tension in the shoulders.
👉 Why it matters: So many babywearing parents get “locked” in a forward-rounded posture. This opens up your upper body and encourages better breathing patterns.

Leg Swings (hip mobility)

Forward/back and side-to-side swings to gently open the hips and promote fluidity.
👉 Why it matters: Hip stiffness is super common postpartum, especially for people who are still healing from birth. This movement reintroduces dynamic, safe range of motion.

Hip Mobility & Strengthening

We pause for a short series of mini lunges and gentle internal/external rotation work.
👉 Why it matters: Functional strength in the hips supports walking, squatting, babywearing, and even pelvic floor recovery.

Rhomboid Squeeze (back activation)

Standing or walking, you’ll engage the muscles between your shoulder blades with mindful squeezes to counteract the babywearing “hunch.”
👉 Why it matters: Strengthening the upper back improves posture and reduces the aches that come from long hours of baby-holding or carrier use.

Lateral Side Stretches (rib cage mobility)

Gentle stretches to lengthen the side body, opening the ribs and waist.
👉 Why it matters: When you’re carrying a baby on your front, it’s easy to lose side-to-side mobility. This improves breathing, balance, and overall ease of movement.

Piriformis Stretch (can be done standing)

A simple figure-4 stretch (with support) to relieve tension in the deep glutes.
👉 Why it matters: The piriformis can get cranky with all the repetitive movements of new parenthood—especially if you’re babywearing a lot. This one’s a fan favorite!

Want to DIY?

You can absolutely try these movements on your own, whenever you need a reset. Go for a short walk, pause for a few stretches, and tune into how your body is feeling. Or… press play and let me guide you through the whole sequence step-by-step.

🎧 Click here to listen to the full episode now.

Bookmark it for the days when your body feels crunchy and your brain feels foggy—it’s here to support you.

Ready for more?

If you loved this walk and want more movement made for babywearing parents, check out the Babywearing Movement Reset—a free 5-day series with short, powerful workouts designed to help you reconnect with your core, ease common aches, and build strength without setting your baby down. And it's got another guided walking workout similar to this one!

➡️ Sign up now and start feeling better in your body—no babysitter required.