Welcoming your little one into the world is a beautiful, transformative experience, but it’s also a time when your body needs some tender care. As you begin this new chapter, it’s essential to honor your body’s journey and give it the time it needs to heal and regain strength. Usually I make individualized plans for this 0-6 weeks timeframe for my patients before labor & delivery, so it is working towards their specific goals & preferred activities. But if this is not something you’ve been able to access, this week-by-week guide is designed as an overview of reminders on how to support you in reconnecting with your body and finding your rhythm again. Remember, these are guidelines—every body is unique, so listen to what yours is telling you.
Week 0-1: The Healing Phase
In the early days postpartum, rest is your best friend. This is a time for your body to heal, so embrace those quiet, horizontal moments. Limit your walking to short trips around the house, allowing your body to ease back into movement without strain.
But even in rest, there’s an opportunity to start the healing process. Diaphragmatic breathing can be a gentle way to reconnect with your pelvic floor. As you inhale deeply, imagine your breath gently waking up your pelvic floor muscles, encouraging them to re-engage and support your recovery.
Week 2-3: Reintroducing Movement
As you start to feel more comfortable, it’s time to slowly reintroduce movement into your routine. Begin with short walks around your neighborhood, keeping it to about 10 minutes at first. Each week, you can add 5-10 minutes, always listening to your body and adjusting as needed.
This is also a good time to start exploring gentle pelvic floor exercises. Think of this as reintroducing your muscles to their full range of motion—small, mindful contractions (Kegels) followed by full relaxation (pushing) in different positions, like lying down or sitting. Aim for 5-10 repetitions intermittently, focusing on quality rather than quantity. Here is video on how to make sure you're doing it correctly!
You can also start gently activating your deep abdominal muscles. This isn’t about pushing yourself—it’s about gently pulling your belly button toward your spine without holding your breath. These gentle contractions and endurance holds (up to 10 seconds) can help re-establish your core’s foundational strength.
Week 4-6: Building Strength and Confidence
By now, your body may be ready for a little more activity. Continue your walking routine, adding time as you feel comfortable. The goal is to keep moving forward, literally and figuratively.
You can also begin incorporating some gentle exercises that engage both your pelvic floor and deep core. Think glute bridges, mini marches, and sit-to-stands—simple movements that help rebuild your strength and confidence. Again, the key here is to listen to your body and move at a pace that feels right for you.
Listening to Your Body
Your body has just done something incredible, so it’s important to treat it with the respect and care it deserves. As you progress, keep an eye out for signs that you might be overdoing it—cramping, pelvic floor pain, spotting, shortness of breath, or if the intensity feels too much. These are your body’s way of saying, “Let’s take it easy.”
Every postpartum journey is unique, and there’s no rush to reach any particular milestone. Trust yourself and trust the process. This is your journey, and every step, no matter how small, is progress.
As you navigate postpartum recovery, remember that this is a time for healing, growth, and self-compassion. If you ever feel unsure, don’t hesitate to reach out - we offer in-person & telemedicine options. Your recovery is as unique as you are, and with patience and care, you’ll find your way back to the activities you love!
Please note that the thoughts and ideas presented in this article reflect the author's viewpoint, unless stated otherwise. This content should not be considered as individual medical guidance. The details shared are designed to assist readers in making well-informed choices regarding their own health and well-being.
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