7 Exercises for Postpartum Recovery

March 6, 2023

The postpartum phase is the time following giving birth. It normally lasts 6 weeks after giving birth, although it can last longer, and it is critical time for both physical and mental healing.

Many times with pain, people think that rest is the best thing possible and that with time the body will heal on its own. While some rest is needed and can help in the recovery process, staying active and exercising is going to be vital to your recovery process.

Exercising after giving birth is an important part of the postpartum recovery process. Staying active helps new mothers regain strength, improve their mental health, and better manage the physical changes that occur during pregnancy and childbirth.

Exercise can also help to restore pre-pregnancy body shape faster. Regular exercise can reduce stress, boost energy levels and improve sleep quality, which is especially important for new parents who are often exhausted due to lack of sleep.

It also increases endorphins, which can help with feelings of depression or anxiety that come with being a new parent. Finally, exercise has long-term benefits for both mother and baby. Childbirth will take a tremendous toll on the body and without the proper recovery

Taking the necessary measures to ensure a safe and healthy recovery can help women transition into motherhood with less stress and better health, and with a proper plan for treatment and recovery we can get you on the right track after childbirth.

If you want more information on the types of exercise and tips for exercising during postpartum, we will be happy to answer them if you want to stop in for a visit or give us a call at 816-607-3747 and we can discuss the next steps with you. With that being said, we thought we would give you an idea of some of the best exercises and tips to make sure that you are staying active in your recovery process.

Best Exercise Tips for Postpartum

1. Pelvic Floor Exercises

Performing pelvic floor exercises regularly helps strengthen the weakening vaginal muscles which have been stretched due to pregnancy and delivery. These exercises also help reduce incontinence issues which may arise after childbirth. Furthermore, they help improve overall muscle tone in the abdomen and lower back region as well as enhance sexual satisfaction levels.

2. Squats

Squats are a great exercise to help with postpartum recovery as they target key areas such as your glutes, quads, and hamstrings which can weaken during pregnancy. To do a squat correctly, stand with feet hip-width apart and slowly lower yourself down until you reach a 90 degree angle in your legs. Then push back up through your heels and repeat 10 times per set. Do 3 sets of this exercise each day for best results.

3. Lunges

Lunges are another great exercise for postpartum recovery as they help to strengthen your core muscles and can help prevent injuries. To do a lunge correctly, stand with feet hip-width apart and take a large step forward with one foot while lowering yourself down until both knees reach 90 degrees. Push back up through your front heel and repeat 10 times per set. Do 3 sets of this exercise each day for best results.

4. Step Ups

Step ups are an effective way to strengthen your glutes, quads, and hamstrings after childbirth — all key muscle groups that can become weakened during pregnancy. To perform this exercise correctly, stand in front of a low bench or box (approximately 8-12 inches high). Step up onto the box with one foot and then step back down, alternating between feet. Do 3 sets of 10 step ups each day for best results.

5. Plank

Planks are an effective exercise to strengthen your core muscles after childbirth. To do a plank correctly, start by lying on your stomach and propping yourself up on your elbows and toes. Make sure your back is straight throughout the entire movement and hold this position for 30 seconds, repeating 3 times per set. Doing planks every day can help improve posture, reduce back pain, and strengthen core muscles — all important components in postpartum recovery.

6. Walking

Regular walking is a great way to improve circulation, strengthen the heart and lungs, increase energy levels and also help with weight loss after childbirth. Start slowly by taking short walks and gradually increasing the intensity as you progress further into your postpartum period.

7. Swimming

Swimming is a low-impact exercise that helps relax the muscles and joints while providing overall body toning benefits. It is especially helpful for women who suffer from chronic lower back pain.

Tips when exercising during postpartum

When starting any exercise program, it is important to ease into it. Begin with low-intensity exercises such as walking or light stretching for at least 10 minutes per day and gradually increase the intensity of your workout over time.

During postpartum, your body may not feel like its usual self, so pay attention to any signs of discomfort or pain while exercising and adjust accordingly. If needed, consult with your doctor before beginning an exercise regimen.

Make sure to take breaks in between your exercise sessions and rest for at least a day before trying something new. This is especially important if you are feeling tired or run-down after exercising.

Drinking plenty of water during exercise will ensure that you stay hydrated and perform at an optimal level. Additionally, limiting processed foods and sugary drinks will promote healthy energy levels throughout the day.

We also recommend physical therapy as part of your recovery. We want you to get your body back to feeling 100 percent after birth. We are trained in developing a treatment plan just for you so that you can take the necessary steps on your road to recovery. Come see us so we can help!

Want To Learn More About Recovery During Postpartum or Have Questions After Giving Birth…

If you are struggling to stay active after giving birth, want the best tips and exercises to keep yourself active during postpartum, or have any questions in regards to your recovery from childbirth, feel free to schedule a free phone consult, or contact us to arrange a $57 screening. You can also feel free to give us a call at 816.607.3747 (We still like to talk on the phone!)

We are offering a $57 screening which will help us identify any of the issues you might be having after pregnancy or giving birth. We can also help you come up with an exercise plan and treatment to make sure that recovery goes as smoothly as possible, and so you can enjoy spending time with your newborn and not in pain!

We love to keep people in Lee’s Summit, mobile, active, and off pain pills – let our expertise go to work for you to help you stay happy and healthy.

Don’t forget, you can schedule a no-obligation (and free!) phone consult or visit us at our Lee’s Summit clinic as part of your $57 screening visit. Or just give us a call at 816.607.3747.

We look forward to hearing from you,

Katy Rush, PT