There’s a misconception that you should do absolutely nothing (exercise wise) in the first 4-6 weeks of giving birth.
Yes, the first month should focus on rest and healing, but it’s also a wonderful time to gently “wake up” your abdominal muscles and pelvic floor: muscles that are foundational for safe movement and eventual exercise.
Too often, postpartum parents are told to not exercise until their OBGYN or midwife gives the “green light,” which is usually around the 6-week check up. Once they’re clear for exercise, they receive little to no guidance on safely transitioning to a workout routine.
The advice to do nothing is also impractical in the sense that caring for our baby and doing other day-to-day tasks are forms of physical activity. And with all physical activities, we need to make sure our bodies can support those movements safely.
“Waking up” your core in the first postpartum month
As a mom of two and a postpartum physical therapist (PT) specializing in pelvic health for over 15 years, I’ve worked with hundreds of new birthing parents seeking to reconnect with their body after giving birth.
I prefer to see birthing parents gently transition and “wake up” their core in that first month as the physical demands on their body increases, rather than “do absolutely nothing” until an arbitrary week.
The activities I recommend below focus on breathing, relaxation, flexibility, and alignment. They only take a few minutes each day.
“Belly” breathing
Lying on your back with knees bent and feet on the floor. Place your hands on the lower belly just inside the hips. Take a big breath, filling the lower rib cage. Relax the pelvic floor.
When you exhale gently contract the deepest abdominal muscle, the transverse abdominis (TA), along with the pelvic floor.
Repeat 10 times/cycle, hold the contractions for 3 seconds, do 3 cycles. Try this daily.
Pelvic balancing
Pelvic balancing, also known as the “shotgun pelvis technique,” is a gentle way to quickly align the pelvis and activate your hip stabilizing muscles.
Lying on your back with knees bent, feet together and on the floor. Hook a strap around your knees or long sheet rolled up around the outside of your knees. Make sure the strap or sheet has some tension and is holding your knees together. Spread your knees apart gently against the tension of the strap, then relax.
Still in the same position, place a pillow folded in half or a yoga block between your legs. Squeeze your knees together gently, then relax.
Do this 3 times in each direction. Hold for 6 seconds. Try this daily.
Physical activity beyond the first month of postpartum
As you move past the first postpartum month, you can initiate some gentle strength training, if your body is feeling good. It’s a good idea to continue these two gentle exercises above to support alignment and engagement of your core. As always, pay attention to your body’s cues and don’t push past your limit.
This is a good time to check in with a pelvic physical therapist. Even if you don’t have symptoms, a pelvic PT can check to see if you have diastasis recti (abdominal separation) or pelvic organ prolapse. They can ensure your alignment is sound, your core muscles function properly, and you’re ready for exercise.
Are you or someone you know interested in learning more about postpartum recovery? Check out our blog or service page for more resources on how we can help. You can also contact us. We’d love to chat.