If you're a breastfeeding mother, you've likely encountered the discomfort of clogged milk ducts at some point. These blockages can lead to pain, swelling, and sometimes even infection (mastitis) if not addressed. While there are many strategies to clear clogged ducts, one of the most effective, yet often overlooked methods, is breast gymnastics.

Let me save you from the internet rabbit hole for clogged ducts which tell you to use harsh strategies like using an electric toothbrush, harsh massage or pumping multiple times a day to help “remove” a clog- ouch!

Enter: breast gymnastics

I know it sounds funky but hang in there with me because I know it can be a game changer for you if you have struggled with clogged ducts in your feeding journey.

Breast gymnastics is a gentle, natural approach that involves specific movements and techniques to promote milk flow, relieve tension, and prevent blockages. It can be a soothing and helpful practice to incorporate into your daily routine.

What Are Clogged Ducts?

Clogged ducts occur when a milk duct becomes blocked or inflammed, preventing milk from flowing freely. This can cause localized pain, swelling, and even the formation of lumps in the breast. Often, clogged ducts are caused by milk not being fully drained from the breast, poor latch, or restrictive bras that apply pressure to the breast tissue.

How Breast Gymnastics Can Help

Breast gymnastics involves movements that can stimulate milk flow and help "unclog" blocked ducts. It works by improving circulation, loosening tight muscles, and encouraging milk to move more freely through the ducts.

Here are some helpful techniques to incorporate into your routine:

1. Gentle Massaging

Start by gently massaging your breast in circular motions, focusing on areas where you feel discomfort or lumps. Massaging in the direction of the nipple can help guide the milk toward the opening and may relieve the blockage.

Tip: Use a natural oil, like coconut oil, to make the massage smoother and more effective.

2. Breast Compression

While nursing or pumping, use your hands to apply gentle pressure to your breast. This can help move the milk down the ducts and encourage drainage. Breast compression is especially useful if you're dealing with a particularly stubborn area that doesn’t seem to drain. Be gentle on the tissue here and direct the motion of the massage towards your armpit where your lymphatic system is.

Tip: Combine compression with repositioning the baby to ensure better milk removal from all areas of the breast. Move your baby to latch onto the breast where they are positioned towards the nipple as their suction can help move the congestion of the clog.

3. Lymphatic Drainage

Your lymphatic system plays a crucial role in clearing waste and toxins from your body. Performing lymphatic drainage massages around the armpits and upper chest can help reduce swelling and improve circulation, supporting the overall health of your breast tissue.

Tip: You can contact your pelvic floor PT to help with moving clogs! Our friends over at Empower Physical Therapy offer this service and can help demonstrate the proper technique to help prevent reoccuring clogged ducts.

4. Stretching and Shoulder Movements

Breastfeeding often involves sitting or holding your baby in positions that can lead to muscle tension. Incorporating stretches that open up the chest, shoulders, and upper back can help alleviate tightness and promote milk flow.

Tip: Try yoga poses- “cat-cow” or “shoulder rolls” to release built-up tension in your chest area.

5. Warm Compresses

Applying heat to the breast can help loosen the blockage and promote milk flow. Use a warm compress or a heating pad on the affected area for a few minutes before breastfeeding or pumping. This can help soften the tissue and make it easier to express milk. Cold compresses can be used after the feeding to help with any discomfort (cold= constriction so we do not want to use cold prior to feeding/pumping)

6. Proper Latching and Positioning

While not exactly part of breast gymnastics, maintaining the proper latch and positioning during breastfeeding can significantly reduce the risk of clogged ducts. Ensuring that your baby’s mouth is wide open and that they latch deeply can help empty the breast effectively with each feed.

Additional Tips for Preventing Clogged Ducts

- Feed Frequently: Regular feedings help keep your milk flowing and prevent stagnation in the ducts. Try to nurse or pump every 2-3 hours, especially in the early days of breastfeeding.

- Stay Hydrated: Drinking plenty of water supports your overall milk production and can help keep the ducts clear. I particularly love to encourage the addition of electrolytes which contain minerals to help increase cellular hydration.

- Wear Comfortable Clothing: Tight-fitting bras or clothing can compress the breast tissue, increasing the risk of blockages. Opt for a well-fitting, supportive bra. My clients love this $20 nursing/pumping bra from Amazon!

- Rest and Stress Management: Stress and fatigue can contribute to milk production issues (ie high cortisol puts our body into fight or flight and can make the let down of milk difficult), so it’s important to rest whenever possible and manage stress in whatever way feels accessible to you- breathing while feeding your baby, popping in headphones to listen to a quick meditation while pumping (try this one!) and getting out for short walks in the sunshine can all support your nervous system.

When to Seek Medical Help

While breast gymnastics can be an effective method for relieving clogged ducts, it’s important to listen to your body. If the blockage persists for more than 24 hours, or if you develop symptoms like fever or flu-like symptoms, it may indicate an infection like mastitis. In this case, it’s important to seek medical advice from a healthcare provider- you can start by contacting your IBCLC so we can send you our specialized recommendations for clogged ducts and provide consultation.

Breast gymnastics offers a simple, natural, and non-invasive way to relieve clogged ducts, alleviate discomfort, and promote better milk flow. By incorporating these techniques into your routine, you can help prevent blockages and maintain your breastfeeding journey with greater ease and comfort.