You have no items in your shopping cart.
When and how to return to exercise postpartum is one of the most common questions I get as a pelvic floor physical therapist. Typically, women are eager to return to what they were doing pre-pregnancy, but it can be confusing and challenging to figure out how to navigate exercise after baby. While everyone is certainly different, and everyone's birth experience is different, there are general timelines to consider when returning to exercise. This post will serve as a comprehensive postpartum exercise timeline. We'll break it down by week and give ideas of exercises to focus on.
Full postpartum recovery can take up to a year. However, a lot of progress is typically seen in the first 3 months postpartum. The goal of the first 3 months of postpartum recovery is to establish a base of strength and the the pelvic floor and core working together. With that being said, one good thing to keep in mind is, "Just because I can do something, doesn't mean I should." It's important, now more than ever, to really listen to your body. I liked how Laura Jawad described listening to your body, "No peeing, no pain, no pressure, no peaking (doming)." There is a lot to consider when starting a postpartum exercise program, so read on for more guidance.
Hip Flexor Stretch
Hands and Knees Cat/ Cow
Transverse Abdominis Activation
|Child’s Pose Back body breathing|
|Side-lying Mid back rotation|
|Stationary ½ lunge|
|Rows in half kneeling|
|Angel Wings in sitting|
|Serratus Towel Wall Slide|
|Hands/ knees breathing|
|Opposite arm/ leg lift|
|Facedown glut squeeze|
|Foam roller up wall|
|Hands/ Knees breathing|
|Hands/ knees mid back rotation|
|Foam roller up wall|
Now that you have the plan, it's time to get started. The benefits of exercise postpartum are numerous, but finding time for it can be hard. Be gentle with yourself when setting expectations. As you adjust to life with a new baby and body, jumping right back into an old program likely won't be realistic. Start with a goal of 5-10 minutes of just walking. Second, focus on returning to your breath and overall awareness of your body. This will help you immensely as you start to build your foundation postpartum.
If you need help getting started or are having trouble navigating postpartum exercise, you are not alone. Please reach out to a pelvic floor therapist or make for guidance on your postpartum journey.
For those you have had a c-section, check out our guide and planner for exercise after a c-section.
For a guided workout program, check out Expecting and Empowered and use code SIMPLI for your $5 monthly discount or $20 annual discount.
For guidance on your recovery after vaginal birth, check out our postpartum guide.
You have no items in wishlist.