Postnatal Recovery Exercise: Getting Back in Shape Safely

Recovery after childbirth takes time and patience. This comprehensive guide provides safe, effective exercise strategies for rebuilding strength, restoring function, and regaining fitness after having a baby.

Understanding postnatal recovery

What happens to your body

• Abdominal muscles stretched
• Pelvic floor weakened
• Ligaments still loose
• Posture affected
• Fatigue common
• Hormonal changes
• Healing from birth

Recovery timeline

• First 6 weeks: Initial healing
• 6 weeks - 3 months: Gradual return to activity
• 3-6 months: Building strength
• 6-12 months: Continued recovery
• 12+ months: Full recovery (varies)

Factors affecting recovery

• Type of delivery
• Complications
• Previous fitness level
• Number of children
• Support available
• Sleep quality
• Breastfeeding

Early days (first 6 weeks)

Immediate postnatal exercises

Pelvic floor exercises

• Start within 24 hours
• Gentle squeezes
• As often as comfortable
• Essential for recovery
• Prevents long-term problems

Deep breathing

• Promotes healing
• Reduces tension
• Aids relaxation
• Gentle core activation

Ankle pumps and circles

• Improves circulation
• Reduces swelling
• Prevents blood clots
• Can do in bed

Gentle activities

• Short walks
• Gentle stretches
• Posture awareness
• Rest when needed
• Listen to body

What to avoid

• Heavy lifting
• High-impact exercise
• Intense abdominal work
• Running or jumping
• Exhausting activities
• Anything causing pain

After 6-week check

Getting clearance

• Attend 6-week postnatal check
• Discuss exercise plans
• Address any concerns
• Get professional assessment
• Consider physiotherapy check

Gradual return to exercise

• Start gently
• Low-impact activities
• Build up slowly
• Focus on core and pelvic floor
• Progress at own pace

Essential postnatal exercises

Pelvic floor strengthening

Slow holds

1. Squeeze and lift
2. Hold 5-10 seconds
3. Relax completely
4. 10 reps, 3 times daily

Quick squeezes

1. Quick squeeze and lift
2. 1 second hold
3. 10 reps, 3 times daily

Core reconnection

Pelvic tilts

1. Lie on back, knees bent
2. Gently tilt pelvis
3. Flatten lower back
4. 10 reps
5. Gentle core activation

Heel slides

1. Lie on back, knees bent
2. Slide one heel away
3. Keep core engaged
4. 10 each leg
5. Builds core control

Dead bug (modified)

1. Lie on back
2. Knees bent, feet up
3. Lower one leg slowly
4. Alternate sides
5. 10 each side

Strengthening exercises

Squats

1. Feet hip-width apart
2. Lower as comfortable
3. Keep knees over toes
4. 10-15 reps
5. Functional strength

Bridge

1. Lie on back, knees bent
2. Lift hips
3. Squeeze glutes
4. Hold 5-10 seconds
5. 15 reps

Wall press-ups

1. Hands on wall
2. Lean in and push back
3. 10-15 reps
4. Upper body strength

Checking for diastasis recti

What is it?

• Separation of abdominal muscles
• Common after pregnancy
• Usually improves with time
• Specific exercises help
• Check before intense core work

Self-check

1. Lie on back, knees bent
2. Lift head slightly
3. Feel above and below belly button
4. Check for gap or bulge
5. If concerned, see physiotherapist

Modified exercises

• Avoid traditional crunches
• Focus on deep core
• Pelvic floor connection
• Functional movements
• Seek specialist guidance

Returning to specific activities

Walking

• Can start immediately
• Short distances initially
• Build up gradually
• Good supportive shoes
• Excellent first exercise

Swimming

• After bleeding stopped
• Usually 6-8 weeks
• Low impact
• Full body workout
• Gentle on joints

Postnatal classes

• Designed for new mums
• Appropriate exercises
• Social support
• Baby-friendly
• Expert instruction

Running

• Wait minimum 3 months
• Longer if complications
• Build up gradually
• Check pelvic floor first
• Get professional assessment
• Start with walk-run intervals

High-impact exercise

• Wait 3-6 months minimum
• Ensure pelvic floor strong
• No leaking or heaviness
• Core strength adequate
• Professional clearance advised

Managing common problems

Incontinence

• Common but not normal
• Pelvic floor exercises essential
• Avoid high-impact until resolved
• See physiotherapist
• Very treatable

Pelvic organ prolapse

• Feeling of heaviness or bulge
• Modify exercises
• Avoid heavy lifting
• Pelvic floor exercises
• Professional assessment important

Back pain

• Very common postnatally
• Posture awareness
• Core strengthening
• Feeding positions
• Carrying techniques
• Physiotherapy helpful

Pelvic girdle pain

• May continue after birth
• Avoid asymmetrical activities
• Pelvic floor exercises
• Support belt may help
• See physiotherapist

Practical considerations

Finding time

• Short sessions
• Exercise with baby
• Pram walks
• Home workouts
• Baby as weight
• Be flexible

Energy management

• Rest when possible
• Don't overdo it
• Gentle progression
• Listen to body
• Sleep when baby sleeps

Breastfeeding

• Feed before exercise
• Supportive sports bra
• Stay hydrated
• Doesn't affect milk supply
• May be more comfortable

Nutrition and hydration

Eating well

• Balanced diet
• Adequate calories
• Protein for recovery
• Iron-rich foods
• Don't diet while breastfeeding
• Gradual weight loss

Hydration

• Drink plenty of water
• Especially if breastfeeding
• Before, during, after exercise
• Urine should be pale

Mental wellbeing

Benefits of exercise

• Improves mood
• Reduces stress
• Boosts energy
• Better sleep
• Social connection
• Sense of achievement

Realistic expectations

• Recovery takes time
• Be patient with yourself
• Focus on function, not appearance
• Celebrate small wins
• Don't compare to others
• Seek support if struggling

When to seek help

See physiotherapist if

• Any leaking
• Pelvic heaviness or bulge
• Persistent pain
• Diastasis recti concerns
• Want to return to sport
• Unsure about exercises
• Not progressing

See GP if

• Excessive bleeding
• Severe pain
• Signs of infection
• Feeling very low
• Concerns about recovery

The role of physiotherapy

Elderly Rehabilitation & Exercise provides specialist women's health physiotherapy including:

• Postnatal assessment
• Pelvic floor check
• Diastasis recti assessment
• Personalized exercise programme
• Return to sport guidance
• Treatment for problems
• Ongoing support
• Confidence building

The bottom line

Safe postnatal recovery requires:

• Patience and realistic expectations
• Early pelvic floor exercises
• Gradual return to activity
• Core reconnection
• Appropriate progression
• Listening to your body
• Professional guidance
• Self-care and rest
• Support from others

Your body has done something amazing. Give it time to recover properly. With patience, appropriate exercises, and professional support, you can regain strength, function, and fitness while caring for your new baby.

About Lizzie Thornton

Lizzie Thornton is a specialist community physiotherapist with over 15 years of experience in women's health and postnatal rehabilitation. She is HCPC registered and a member of the Chartered Society of Physiotherapy. Lizzie provides physiotherapy across Staffordshire Moorlands and Cheshire East.

View Lizzie's profile