Exercises for Newborn Babies and Other Ways to Strengthen a Baby’s Neck
this blog contains affiliate links
Hey there! I’m Dr. Lauren Baker, a pediatric physical therapist and today we are diving into the world of newborn movement. We’re all about nurturing your little one’s physical development right from the start, especially because I often hear parents talk about how tough it can be to know exactly how to play with a newborn.
I’m here to share a super simple exercise that’s perfect for newborns up to four or five month olds. This routine is all about ensuring symmetrical movement and laying a strong foundation for future milestones like rolling, all while keeping an eye out for any signs of asymmetry or conditions like torticollis.
Understanding Torticollis
Before we jump into the exercises, let’s talk a bit about torticollis. This condition involves a tilt of the head to one side with a rotation to the opposite side due to muscle tightness, typically in the sternocleidomastoid muscle.
It’s a full-body issue that can affect more than just the neck, including the arms, shoulders, and even the pelvis.
Right vs. Left Torticollis:
Left Torticollis: A tilt to the left with rotation to the right (or preferred rotation to the right) indicates an issue with the left sternocleidomastoid or left torticollis.
Right Torticollis: A tilt to the right with rotation to the left (or preferred rotation to the left) indicates an issue with the right sternocleidomastoid or right torticollis.
The Importance of Early Treatment of Torticollis
Catching and addressing any potential issues early can significantly reduce therapy time and ensure smoother development down the road. Ideally, babies with any tilt or rotation preference should see a pediatric physical therapist before one month of age, if at all possible.
If your baby is already older than one month and you are noticing a tilt, Torticollis is still fairly easily to treat in the 0-5 month range, after 5 months it gets progressively difficult; however, should still be treated.
A Simple Newborn Exercise: Back to Sidelying
This exercise is fantastic for newborns and can be started right away. It’s designed to encourage equal movement on both sides, preparing them for rolling and preventing any asymmetries. It also is a great way to introduce vestibular input in the horizontal plane, which will set them up for rolling back to side and back to belly.
How to Do the Exercise:
Start Position: Lay your baby on their back.
Tuck the bottom: gently tuck your baby’s bottom so that their back is rounded (see the video below for real life example!)
Movement: Gently roll your baby from their back to their side, alternating sides. Use your hands to support their pelvis, and ensure their head follows the movement naturally. If the head stays tilted the other direction, gently encourage the head to stay in line with the body before rotating the opposite way.
Frequency: Perform this movement for 1-2 minutes or 10-20 repetitions. Aim for a duration that feels comfortable for your baby, giving them breaks as needed.
Tips for Success:
If your baby struggles to tilt their pelvis up, it might indicate they’re not ready for this exercise. In that case, consider stepping back to focus on pelvis tilting exercises before attempting this one again. My book, Tummy Time and Learning to Roll explains why tilting of the pelvis might be difficult and walks you through different exercises you can do to help decrease this possible tightness or discomfort with this position.
Working with Twins or Older Babies
The principles of this exercise remain the same as your baby grows. For older babies or twins, the focus on tucking the pelvis and ensuring the head follows the body’s movement is key.
For twins especially, this exercise can help you notice if there is any potential tightness in one twin vs the other, often due to crowding in utero one twin might be more susceptible to muscle tightness than the other, or to be honest both are at risk, so monitoring symmetrical movement can be helpful to catch any tightness early.
Adjust your support based on your baby's size and strength, always aiming for smooth, comfortable transitions from back to side. Once babies start rolling on their side on their own, this exercise needs to be upgraded to rolling exercises!
What to Do If You Notice Difficulties
If you find this exercise challenging for your baby, or if you observe any signs of discomfort, asymmetry, or difficulty in following the movement with their head, it may be a good sign to consult a pediatric physical therapist. This could help address any underlying issues early on. If you notice a head tilt, rotation preference, or flat spot on the back of the head consult a pediatric PT as soon as possible.
for the most comprehensive information including a demonstration on a newborn, please watch the video below.
TIMESTAMPS:
1:28 newborn exercise: back to sidelying
3:25 exercise with 2-3 month old twins
7:15 recap of most important aspects
7:18 what to do if baby has difficulty tucking pelvis
7:35 exercise with 6 month old
TOY IDEAS:
Pacifier
Best Toys for Babies Learning to Roll
Best Toys for Babies
PT Approved Equipment/Containers for Babies
Tummy Time Toys
Curious About Learning More on Tummy Time, Rolling, or Both?
The absolute best book for parents on tummy time and rolling is: Tummy Time and Learning to Roll: A Baby Development Book for Ambitious Parents and Pediatric Healthcare Providers to Help Babies Learn to Roll Independently. The book comes with a free online video course to help parents fully understand how to complete the different exercises, printable checklists to know exactly where your baby is at, and when to reach out for additional help.
This book was written by Dr. Lauren Baker, PT, DPT, ATC, MTC, who is a Pediatric Physical Therapist in Boise, Idaho, trained in helping parents learn how to help their babies move and master their milestones. She loves teaching parents how to see how their babies are moving as well as how to influence those movements though play positions and exercises to help babies move with confidence and ease.
Tummy Time and Learning to Roll is the first book in the Proactive Play series written by Pediatric Physical Therapist Dr. Lauren Baker in order to help Ambitious Parents and Pediatric Healthcare Providers learn how to help babies master tummy time and learn to roll. It is meant to help ambitious parents understand baby development from birth to six months (tummy time to rolling).
This book is a mix of easy-to-follow and more in-depth information than is typically found in baby development books because Dr. Baker believes parents deserve to have all the information at their fingertips.
This book breaks down each piece of movement in checklists so that parents know what their babies need for tummy time and rolling. It also covers what areas might limit a child with rolling, why it is so important, and when to seek help from a pediatric PT.
This book comes with colored photos and easy-to-follow demonstration videos that can help parents implement safe, strategic play-based exercises with their babies in 20 minutes per day.
A Great Resource For:
Parents and Pediatric Healthcare Providers of babies 0-6 months
Parents of babies who are struggling with tummy time, rolling back to belly, belly to back, or only to one side
Access to simple, easy-to-follow videos of play positions and exercises
Learning the four pillars of movement needed in order to master rolling
240+ Color Photo Examples of:
Tummy Time, Sidelying, and Back Play
Developmental Toys and Equipment
Hand Placement and Strategic Play Positions
Common Areas of Restriction or Weakness
When To Reach Out For Help
What If You Want Extra Help?
If you have concerns about their movement, remember, you can always reach out to a pediatric physical therapist. It's your right as a parent to advocate for your child's development.
Sometimes, a few tips and tricks are all you need to get your baby moving better. We're here to support you and release those mama worries. If you are looking for in home pediatric physical therapy, check our listing of therapists.
For those eager to learn more or seeking personalized guidance, I offer online video parent consultations internationally which can be scheduled by clicking here. I am dedicated to answering questions and providing tailored play activities for each unique developmental journey.
When Should Babies Receive Pediatric Physical Therapy?
Parents can call and schedule with a Pediatric Physical Therapist at any time, for any concern in all fifty states without a referral from their Pediatrician.
Pediatric Physical Therapy is medically indicated in all babies who are not rolling in all four directions by six months (back to belly over their right arm AND left arm + belly to back over their right arm AND left arm).
Pediatric Physical Therapy is medically indicated if you notice a flat spot on the back of an infants head (possible plagiocephaly), a tilt of their head consistently to one side (ear to shoulder - possible torticollis), or a rotation preference of their neck (consistently look only to the right or left - possible torticollis).
Many Pediatric Physical Therapists including Dr. Baker, can successfully treat flat spots (Plagiocephaly) without a helmet with a combination of therapy and positioning strategies if seen prior to 4 months (0-3 months is ideal). Dr. Baker uses the Baby Begin Method of repositioning.
Flat spots can be due to in-utero positioning, rotational preference (right sided flatness most common) and babies are at an increased risk for flatness if they are male, were breech, multiple birth, premature, have difficulty with tummy time, or are in containers > 2 hr/day.
Final Thoughts
Thank you for joining me on this journey to support your baby’s earliest movements!
Understanding and incorporating simple exercises like back to sidelying can have a significant impact on your baby's physical development, making future milestones like rolling much smoother.
If you have any questions or concerns about your baby’s movement or if you’re interested in learning more proactive play strategies, don’t hesitate to reach out for a one-on-one parent consultation. Together, we can ensure your baby has the best start possible on their movement journey.
For more tips, tricks, and exercises to support your baby’s development, make sure to check out my book, "Tummy Time and Learning to Roll." It’s packed with valuable information to guide you through each stage of your baby's physical growth.
Remember, every little bit of proactive play makes a big difference in your baby’s world. Keep up the great work, and here’s to many more joyful and active days ahead with your little one!
Physical Therapy Exercises For 3 Month Old: Posterior Pelvic Tilt
this blog contains affiliate links
Hello, Proactive Parents! I'm Dr. Lauren Baker, think of me as your pediatric physical therapy bestie, to help you learn tips and tricks to help your littles move with confidence and ease.
Today, I'm excited to share a simple yet powerful strategy to support your baby's early development, particularly focusing on those little ones from birth to about four months old, the exercise/activity is called a “posterior pelvic tilt,” but mainly looks like you propping your little’s bum on your foot or another style of prop.
It sound really simple and it is, but it can have such a large gain and especially helpful for newborns and babies who may struggle with tummy time. You can do this physical therapy exercise on newborns 0-3 months olds, and even some 4 month olds. This exercise is great for general mobility, posture, and preparing for rolling.
Understanding the Importance of Posterior Pelvic Tilt
Let's dive into why helping your baby engage their lower abdominal muscles and work on rounding their back is so crucial. This technique is especially beneficial if you've noticed that your baby tends to arch their back a lot. The posterior pelvic tilt is the direction in which the pelvis or bottom is moving in, when a pelvis tilts “posteriorly,” it rounds the back and flexes the spine.
You can think of this like holding a bowl of water, if you tilt the bowl away from your body, the water flows away from you. If you tilt the bowl toward your body, the water flows toward you. If you tilt your pelvis forward/away from you, your back arches – if you tilt your pelvis backwards/toward you, your back flexes.
Babies need their pelvis to tilt both by themselves as well as by others. Babies who struggle with tolerating a pelvic tilt, specifically a posterior pelvic tilt may be at risk for struggling with milestones such as grabbing their feet, sitting independently, or crawling — all of which require a posterior pelvic tilt.
Why Focus on Babies Zero to Four Months Old?
In this newborn to early infant stage, babies are developing rapidly. Teaching them to flex their spine and tilt their pelvis up is essential. This supports them in tolerating other positions better, including tummy time, because they are engaging their core muscles in a posterior pelvic tilt and that allows for them to have a stronger trunk from which to lift their head, when they switch onto their bellies. It also prepares them for mini milestones like grabbing their feet, which comes around five months old.
The Challenge of Extension Posture in Babies
Some babies, particularly those who have had issues like reflux or certain in-utero positions, may favor extending their backs. This habit can be disadvantageous for their overall physical development. So, if you notice your baby resisting this natural pelvic tilt, it's beneficial to introduce some intentional, beneficial activities or reach out to a Pediatric Physical Therapist if they are struggling. See our list of in home pediatric physical therapists here.
Simple Strategy for Encouraging Posterior Pelvic Tilt
This is an easy activity that requires minimal effort from parents but offers significant benefits for your baby. You can use your foot, leg, a folded-up bath towel, or a pillow to prop up your baby's bottom. This position helps them relax into a gentle posterior pelvic tilt, aiding in belly relaxation.
Important Safety Note:
Always supervise your baby when using any external prop like a towel or pillow. Never leave them unattended in this position.
This position involves the baby lying on their back and then helping them round their back, by placing their pelvis on your foot or another prop. Holding this sustained flexed posture can help them relax into this position as well as increase core strength through isometric (one static position) strengthening, which tends to be an easy way for newborns to four month old babies to strengthen their muscles.
Make sure to watch the video below to see exactly how it is done safely with a baby:
TIMESTAMPS:
1:13 age of baby in video and why this position / exercise is important for 3 month olds and newborns.
3:29 posterior pelvic tilt physical therapy exercises for 3 month old
TOY IDEAS:
Toys for Babies Newborn-Rolling
Integrating Play and Development
While your baby is in this propped position, you can introduce various activities. From batting at toys to a gentle abdominal massage, these interactions not only enhance their physical development but also foster a deeper connection between you and your little one. See the toy idea links listed above for examples of good ideas of toys that can be utilized in this position. Any vertical hanging toys, like from a baby gym, or small, light toys that babies can safely hold in their hands such a teether toys or crinkle toys.
Duration for Maximum Benefit
Aim to keep your baby in this position for one to five minutes, depending on their comfort and tolerance. This duration is sufficient for them to relax into the posture and reap the benefits. If a baby is enjoying this position they can continue to stay in it for longer as long as they are supervised directly. Babies who struggle in this position may need to only stay in it for 10-15 seconds at a time, but be introduced to it more frequently in short bursts throughout the day until they can tolerate a full minute.
Personalized Tips and Tricks
As a pediatric physical therapist, I've worked with many babies and understand that each little one is unique. If you're seeking more tailored advice or have specific questions, I'm here to help through online parent consultations or by leaving comments directly below the youtube video.
Preparing for Future Milestones
Remember, these early exercises are foundational for upcoming milestones like rolling and improved tummy time tolerance. By incorporating these simple strategies into your daily routine, you're setting the stage for your baby's continued growth and development.
Curious About Learning More on Tummy Time, Rolling, or Both?
The absolute best book for parents on tummy time and rolling is: Tummy Time and Learning to Roll: A Baby Development Book for Ambitious Parents and Pediatric Healthcare Providers to Help Babies Learn to Roll Independently. The book comes with a free online video course to help parents fully understand how to complete the different exercises, printable checklists to know exactly where your baby is at, and when to reach out for additional help.
This book was written by Dr. Lauren Baker, PT, DPT, ATC, MTC, who is a Pediatric Physical Therapist in Boise, Idaho, trained in helping parents learn how to help their babies move and master their milestones. She loves teaching parents how to see how their babies are moving as well as how to influence those movements though play positions and exercises to help babies move with confidence and ease.
Tummy Time and Learning to Roll is the first book in the Proactive Play series written by Pediatric Physical Therapist Dr. Lauren Baker in order to help Ambitious Parents and Pediatric Healthcare Providers learn how to help babies master tummy time and learn to roll. It is meant to help ambitious parents understand baby development from birth to six months (tummy time to rolling).
This book is a mix of easy-to-follow and more in-depth information than is typically found in baby development books because Dr. Baker believes parents deserve to have all the information at their fingertips.
This book breaks down each piece of movement in checklists so that parents know what their babies need for tummy time and rolling. It also covers what areas might limit a child with rolling, why it is so important, and when to seek help from a pediatric PT.
This book comes with colored photos and easy-to-follow demonstration videos that can help parents implement safe, strategic play-based exercises with their babies in 20 minutes per day.
A Great Resource For:
Parents and Pediatric Healthcare Providers of babies 0-6 months
Parents of babies who are struggling with tummy time, rolling back to belly, belly to back, or only to one side
Access to simple, easy-to-follow videos of play positions and exercises
Learning the four pillars of movement needed in order to master rolling
240+ Color Photo Examples of:
Tummy Time, Sidelying, and Back Play
Developmental Toys and Equipment
Hand Placement and Strategic Play Positions
Common Areas of Restriction or Weakness
When To Reach Out For Help
What If You Want Extra Help?
If you have concerns about their movement, remember, you can always reach out to a pediatric physical therapist. It's your right as a parent to advocate for your child's development. Sometimes, a few tips and tricks are all you need to get your baby moving better.
We're here to support you and release those parent worries. If you are looking for in home pediatric physical therapy, check our listing of therapists for one in your area.
For those eager to learn more or seeking personalized guidance, I offer online video parent consultations internationally, which can be scheduled by clicking here. I am dedicated to answering questions and providing tailored play activities for each unique developmental journey.
When Should Babies Receive Pediatric Physical Therapy?
Parents can call and schedule with a Pediatric Physical Therapist at any time, for any concern in all fifty states without a referral from their Pediatrician.
Pediatric Physical Therapy is medically indicated in all babies who are not rolling in all four directions by six months (back to belly over their right arm AND left arm + belly to back over their right arm AND left arm).
Pediatric Physical Therapy is medically indicated if you notice a flat spot on the back of an infants head (possible plagiocephaly), a tilt of their head consistently to one side (ear to shoulder - possible torticollis), or a rotation preference of their neck (consistently look only to the right or left - possible torticollis).
Many Pediatric Physical Therapists including Dr. Baker, can successfully treat flat spots (Plagiocephaly) without a helmet with a combination of therapy and positioning strategies if seen prior to 4 months (0-3 months is ideal). Dr. Baker uses the Baby Begin Method of repositioning.
Flat spots can be due to in-utero positioning, rotational preference (right sided flatness most common) and babies are at an increased risk for flatness if they are male, were breech, multiple birth, premature, have difficulty with tummy time, or are in containers > 2 hr/day.
Final Thoughts:Your Role in Your Baby's Development Journey
Your involvement in these early stages of your baby's development is invaluable. By using these strategies, you're not only addressing immediate concerns like a tendency to arch the back but also paving the way for a smoother developmental journey ahead, especially helping your baby develop hand/eye coordination, hand/foot coordination, cross body coordination which involves development of both sides of the brain, and core engagement.
As always, feel free to reach out for more guidance and to become a part of this empowering movement in proactive parenting. Together, we can ensure our little ones move with confidence and ease from the very start! Hopefully, this exercise is a perfect place to start to incorporate proactive play into your time with your baby, providing moments of connection in the early stages as well as building them a solid foundation for rolling.
Guiding Your Baby's First Movements: Pediatric Physical Therapy Activity for Newborns to 3-Month-Olds
In this blog post, we're delving into an essential topic for new parents: physical therapy exercises for newborns and 3 month-old babies.
👋Hi I am Dr. Lauren Baker, a Pediatric Physical Therapist and I created this YouTube video to provide insights for parents seeking to support their baby's early physical development, especially getting babies in proactive play positions that can help them build the muscles they need for their next season of milestones, in this case, rolling (4-6 months).
The activity we are going over today, works on flexing the spine and tilting the pelvis, which are needed so that the baby can be ready for rolling, sitting, and crawling. This activity and exercise is especially important for babies who tend to arch their backs or who have experienced reflux or unique in utero positions.
These conditions can lead babies to prefer an extended posture, which we need to gently correct to aid their overall development. By gently guiding babies through these exercises, parents can help break the habit of extension, which can be disadvantageous for babies.
The bonus is this exercise takes almost no actual brain power from parents and is super easy to slip into their normal day without much thought.
The exercise in today’s video involves propping the baby's bottom up on a parent's foot, leg, or a folded bath towel while supervised. This simple yet effective position helps babies relax into a posterior pelvic tilt, a fundamental posture for further developmental progress.
The posterior pelvic tilt or rounding of the baby’s back will also support development for later mini milestones such as grabbing their feet while on their and back rolling to their sides. It's an activity that parents can easily integrate into their daily routine, requiring minimal effort but offering significant benefits.
If babies struggle with tilting their pelvis or look uncomfortable when placed in this position, it is important to decrease the length of time to their tolerance, even if their tolerance is only at 5-10 seconds before they kick out of the position. Completing this position/exercise frequently but in low amounts of time, can increase tolerance through gentle familiarization.
If a baby continues to avoid this position, they are at risk for potential difficulty with rolling, sitting, or crawling as all of those positions also require a rounding of the spine and tilting of the pelvis. If a baby cannot tolerate this position when they are a newborn, they may struggle once more challenges of gravity and positioning occur.
In order of ease & activities that require this same positioning of the body:
Posterior Pelvic Tilt/Rounding of spine (this exercise)
Lying on their side
Rolling back to side
Rolling back to belly
Sitting
Crawling
This exercise is great for newborns to 3 month olds, but I have also utilized it in my Pediatric Physical Therapy practice with babies who are 4-7 months if they are struggling with rolling or sitting. This premise is also utilized in other activities for littles who are struggling with crawling or walking, but this exercise isn’t the best because usually by 8 months they are too wiggly to stay on their back :).
The video demonstrates how this position not only promotes physical development but also provides opportunities for interactive play. Parents can incorporate grabbing and abdominal activation by helping the baby play with their feet, making the exercise both beneficial and enjoyable for the baby.
It is recommended to maintain this position for one to five minutes, allowing the baby to comfortably acclimate to it. Longer durations (more time) allow the baby to develop abdominal muscle strength (ability to get the body part to the position without letting gravity force it to the ground) AND endurance (ability to hold a body part in a position for a long period of time) as well as hand/eye, hand/foot coordination.
The approach I utilize is all about empowering parents with the knowledge and skills to facilitate their baby's development through strategic play and movement activities. I believe through proactive play that we can help babies avoid preventable motor delays and help parents connect more deeply with their babies.
For the full example on how to complete the exercise including a demonstration on a newborn, see the video below:
Curious about learning more on Tummy Time, Rolling, or Both?
The absolute best book for parents on tummy time and rolling is: Tummy Time and Learning to Roll: A Baby Development Book for Ambitious Parents and Pediatric Healthcare Providers to Help Babies Learn to Roll Independently. The book comes with a free online video course to help parents fully understand how to complete the different exercises, printable checklists to know exactly where your baby is at, and when to reach out for additional help.
This book was written by Dr. Lauren Baker, PT, DPT, ATC, MTC, who is a Pediatric Physical Therapist in Boise, Idaho, trained in helping parents learn how to help their babies move and master their milestones. She loves teaching parents how to see how their babies are moving as well as how to influence those movements though play positions and exercises to help babies move with confidence and ease.
Tummy Time and Learning to Roll is the first book in the Proactive Play series written by Pediatric Physical Therapist Dr. Lauren Baker in order to help Ambitious Parents and Pediatric Healthcare Providers learn how to help babies master tummy time and learn to roll. It is meant to help ambitious parents understand baby development from birth to six months (tummy time to rolling).
This book is a mix of easy-to-follow and more in-depth information than is typically found in baby development books because Dr. Baker believes parents deserve to have all the information at their fingertips.
This book breaks down each piece of movement in checklists so that parents know what their babies need for tummy time and rolling. It also covers what areas might limit a child with rolling, why it is so important, and when to seek help from a pediatric PT.
This book comes with colored photos and easy-to-follow demonstration videos that can help parents implement safe, strategic play-based exercises with their babies in 20 minutes per day.
A Great Resource For:
Parents and Pediatric Healthcare Providers of babies 0-6 months
Parents of babies who are struggling with tummy time, rolling back to belly, belly to back, or only to one side
Access to simple, easy-to-follow videos of play positions and exercises
Learning the four pillars of movement needed in order to master rolling
240+ Color Photo Examples of:
Tummy Time, Sidelying, and Back Play
Developmental Toys and Equipment
Hand Placement and Strategic Play Positions
Common Areas of Restriction or Weakness
When To Reach Out For Help
What If You Want Extra Help?
If you have concerns about their movement, remember, you can always reach out to a pediatric physical therapist. It's your right as a parent to advocate for your child's development. Sometimes, a few tips and tricks are all you need to get your baby moving better. We're here to support you and release those mama worries. If you are looking for in home pediatric physical therapy, check our listing of therapists.
For those eager to learn more or seeking personalized guidance, I offer online video parent consultations internationally and Pediatric Physical Therapy in Boise, ID and the Treasure Valley – by clicking to the appointment tab or by clicking here. I am dedicated to answering questions and providing tailored play activities for each unique developmental journey.
Remember, these early months are crucial for your baby's development. By incorporating these simple physical therapy exercises for your newborn or 3-month-old, you're setting a strong foundation for their future milestones, including rolling and tolerating tummy time.
Stay tuned for more insights from Dr. Lauren Baker, your go-to expert for nurturing your baby's early steps in life. If you have not yet, subscribe to our youtube channel.