Recover Through Movement: An Early Postpartum Guide

1Practice deep breathing

Your diaphragm, abdominal muscles, and pelvic floor work together. Deep breathing helps restore this connection while encouraging relaxation and reducing tension. It can also help reduce pressure on your abdomen and pelvic floor during movement.

2Gentle mobility exercises

Simple movements can reduce stiffness from feeding, carrying your baby, and long periods of sitting. Move slowly and only within a comfortable range, the goal is to improve mobility, not to stretch aggressively. Examples include:

• Shoulder rolls
• Neck stretches
• Cat-Cow
• Pelvic tilts
• Thoracic rotations (“Open Book”)

3Gentle strengthening exercises

Once you feel comfortable moving around your home, gentle strengthening can help rebuild endurance and prepare your body for daily activities like lifting and carrying your baby. Examples include:

• Bridge
• Side-lying clamshells
• Bent-knee fall-out
• Supine heel slides

Aim for 1-2 sets of 10 repetitions, moving slowly and focusing on good breathing.

4Short walks

Walking is one of the best ways to ease back into movement after birth. Start with 5-10 minutes at an easy pace and gradually increase your walking time as your body feels comfortable. If you notice increased pain, heaviness, vaginal bleeding, or significant fatigue, reduce the duration or take a rest day before trying again.

Listen to your body

It is normal to feel tired while recovering after birth, but you should slow down or rest if you notice:

• Increased vaginal bleeding
• Pelvic heaviness or pressure
• Pain that worsens during or after activity
• Increased incision discomfort (after a C-section)
• Extreme fatigue that lasts into the next day

The first six weeks are about healing, not returning to your pre-pregnancy fitness level. Gentle movement, breathing exercises, light strengthening, and short walks can help your body recover while building a strong foundation for returning to regular exercise in the months ahead.