Exercising Postpartum Safe Practices and Timelines

Having a baby is such an exciting time in a woman’s life, however the recovery also typically comes with many questions, such as what does return to exercise look like? “How do I strengthen my pelvic floor?” And “Do I have to wait until 6 weeks to exercise after having a baby?” While each woman’s recovery is going to slightly different and depend on factors such as length of labor & pushing, birth injuries and prior exercise history, this blog will give general guidelines and recommendations on postpartum recovery.  

Rest is crucial in the first few weeks postpartum to allow the body to heal from the physical demands of childbirth. Even if no birth injuries were sustained, giving birth (vaginal or C-section) is still very taxing on the body as a whole and allowing adequate time to recovery will set you up for success for the long term. Sleep is very important when it comes to any kind of injury or surgery recovery and due to the lack of sleep with a newborn it makes it all the more important to get rest when you can. 

 

I promise that resting during this time is not going to set you back in your fitness goals and most likely is going to help you be more successful long term by giving your body adequate time to heal. 

Contrary to common belief, you don’t need to wait until the 6-week postpartum checkup to start all forms of exercise, however we are also not invincible at 6 weeks. The 6-week timeline has become this magical point in time where we think we are “cleared” to resume normal activity. Research shows it takes about 9-12 months to fully recover from giving birth, so in the grand scheme of things, 6 weeks is not very long. However, it can be safe to start gentle, low-impact activities like walking, pelvic tilts, bridges and diaphragmatic breathing early postpartum. These exercises can be great for helping to reintroduce exercise and build a foundation of good breathing & movement patterns. However, it’s essential to listen to your body and avoid high-impact activities until you feel more stable and stronger. We also recommend seeing a pelvic floor physical therapist before resuming high impact activities in order to assess your pelvic floor, core & overall strength 

Pelvic floor physical therapy is highly beneficial in postpartum recovery. It helps restore muscle strength, enhances bladder control, reduces the risk of pelvic organ prolapse, and addresses issues like incontinence and painful intercourse. A pelvic floor therapist can create a personalized exercise regimen that supports the healing process, improves muscle function, and gradually prepares the body for more intense physical activities

Starting with low-impact exercises like Kegels, bridges, and gentle core activations is recommended. These exercises help strengthen the pelvic floor and core muscles, which are often weakened during pregnancy and childbirth. As you progress, you can gradually introduce more challenging exercises, such as squats, lunges, and light resistance training, always ensuring that these movements do not cause pain or discomfort