The postpartum period can be a beautiful, challenging, and transformative time. After months of pregnancy then childbirth, your body is experiencing an incredible transition as it heals and adapts to life after delivery. For many new mothers, one of the key questions is: when is it safe to start moving again?
Movement and exercise play a critical role in recovery and well-being after childbirth, but it’s important to approach it with care and patience. Whether you’ve had a vaginal birth or a cesarean section, the right type of movement can support your physical recovery, improve mental health, and help restore your energy.
Tips for Movement Success
Before incorporating these movements into your routine, it's crucial to take into account a variety of factors that can significantly influence your exercise experience and overall well-being. Taking a thoughtful approach will ensure that you are ready to embark on this journey safely and effectively.
Give your body time to heal: It is essential to allow your body the necessary time to heal after the incredible process of childbirth. The postpartum period can vary greatly from one individual to another, but generally, it is advisable to take it easy and prioritize recovery. If you are still experiencing bleeding or have recently undergone a C-section, it is prudent to refrain from engaging in any strenuous exercises for at least a couple of weeks. Listening to your body’s signals is vital; if you experience any pain or discomfort, it is a clear indication that you should postpone your exercise plans and consult with a healthcare professional for personalized advice.
Eat well: After the physically demanding experience of labor and the ongoing challenges of caring for a newborn, it becomes exceedingly important to nourish your body with wholesome, nutrient-dense foods before you dive back into a structured workout routine. Your body needs adequate fuel to recover and regain strength, so focus on incorporating a variety of fruits, vegetables, whole grains, and lean proteins into your diet. Keeping healthy, protein-packed snacks readily available is a great strategy for those busy days when time is limited. Options like Greek yogurt, nuts, or protein bars can provide the necessary energy boost without requiring extensive preparation. Additionally, consider meal prepping to ensure that you always have nutritious options on hand, which can make a significant difference in how you feel and perform as you begin to exercise again.
Stay hydrated: It is completely normal to feel an increased sense of thirst after giving birth, particularly if you are breastfeeding. Staying properly hydrated is crucial, not only for your own health but also for the production of breastmilk. Ensuring that you drink enough water throughout the day will help replenish any fluid loss your body has experienced during labor and postpartum. Aim to drink at least eight glasses of water daily, but listen to your body and adjust accordingly. You might also consider adding electrolytes to your hydration routine. Electrolytes can help improve hydration and support your body’s recovery process.
6 Exercises for Postpartum Movement
The timeline for postpartum recovery is different for everyone. It depends on factors like your birth experience, physical condition before pregnancy, and overall health. In the first 4-6 weeks, you can initiate light activities listed below (Note: always consult a professional if there is any pain or discomfort with any movement). These movements are intended as a gentle starting point in the postpartum period:
Diaphragmatic breathing: You can start by lying on your back, put one hand on your belly and one hand on your chest. As you inhale through your nose, think about filling the belly with air and expanding your lungs laterally. As you exhale, breath out through pursed lips (like you are blowing out a candle) and feel your abdominal muscles contract slightly at the end. Repeat this cycle.
Lower core contraction: Start by getting in the hands and knees position. Try to keep your spine neutral with hands in line with shoulders and knees in line with hips. Think about gently drawing your navel up towards to ceiling, pretending like you are squeezing the lower belly muscles. Make sure to continue breathing through the movement. Repeat this movement 10 times.
Pelvic floor contraction: Lie on your back with your knees bent. Visualize the area between your "sits bones" that would make contact with a chair seat. Imagine this area gently tightening and lifting upward and inwards. You should feel like you are trying contract the same muscles to stop the flow of urine. Gently contract, then allow this area to relax completely. Repeat 10 times. Note: Consult a pelvic floor physical therapist if you experience pain with this movement or if you are unsure if you are doing this properly.
Mother's who are breastfeeding or holding their little one often can experience pain and stiffness in their upper back. This is when exercises can be helpful to maintain mobility. Not only do these exercises keep you from getting stiff, they allow for increased blood flow and circulation which can help you feel your best.
Cat/Cow Exercise: Start by getting in the hands and knees position. First, start by arching your back (creating a "C" shape like an angry cat), tucking in you pelvis and drop your head down. Next, perform the opposite motion and drop your belly, lift your head, and tilt your pelvis forward. Repeat this 10 times.
Open Books: Start by lying down on your side with your knees bent and pulled up towards your chest. Start with your arms extended out to the side, hands together. Start by separating the top hand and let it rotate across the body until you've twisted your torso and feel a stretch. Then, bring your hand gradually back to the starting position. Repeat 10 times.
Angels: Lie down on your back with your arms by your side in a "W" position. Without lifting your elbows, start to slide your hands up towards your head (like you are making a snow angel). Repeat 10 times.
Focus on Progress, Not Perfection
Returning to movement postpartum is not just about physical recovery; it’s about reconnecting with your body and rebuilding strength from the inside out. With patience, self-compassion, and the right guidance, you can embark on this journey of healing and empowerment, ensuring that your body feels strong, balanced, and ready for whatever comes next. Remember, the goal is progress, not perfection. Give yourself grace as you navigate this transformative time.
Instead of focusing on the aesthetic outcome, we should view exercise as a way to promote increased energy, mood, and help keep our bodies strong enough to support our growing babies. Having a healthcare professional on your team to guide you through these movements is ideal. He/she will be able to evaluate your current condition and modify exercises depending on your limitations. Find a pelvic floor physical therapist near you.
Invite a friend
Community is a key motivator for staying active. When people come together, they create a supportive environment that fosters motivation and accountability. Group activities not only improve fitness but also strengthen social bonds. Whether it's joining a mommy and me class, participating in beginner or postpartum pilates, or inviting a friend for a walk, these activities help incorporate exercise into your routine. Keep it gentle, low-impact, and you'll find that this can be a time of recharge.
With time, support, and care, you'll regain strength, confidence, and a sense of balance in your routine. Most importantly, embrace the process — your body is resilient, and you are stronger than you realize!
Author
Dr. Marissa Gray, PT, DPT, COMT
Pelvic floor physical therapist
Co-Owner, All Things Maternal Physical Therapy
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