How to do post-partum recovery exercises, 4 home recovery exercise tips

After giving birth to a baby, a mom's world is officially rebooted. Separation of the rectus abdominis, pelvic laxity, and loss of core strength are common, and it takes time for our bodies to readjust. Postpartum recovery exercises can help mothers regain strength and health, help muscles and pelvis recover, and stabilize emotions and improve body image. Recovery time varies from person to person, mostly taking 3 to 6 months or even longer. The key is to take care of your body in a gradual manner and not to rush it.

Why do I need Postpartum Recovery Exercise?

Whether you are having a cesarean section or a natural birth, you will experience a shift in your center of gravity, anterior pelvic tilt, stretching of the abdominal muscles, and tremendous pressure on the pelvic floor muscles during pregnancy. Especially during a natural birth, the pelvic muscles and ligaments are stretched, which can lead to back pain, urinary incontinence, and even prolapse of the internal organs. Although a C-section avoids tearing the birth canal, the abdominal fascia and nerves are still traumatized. If you don't take the initiative to repair the damage, the after-effects may follow.

4 Benefits of Postpartum Exercise

1. Strengthens the pelvic floor muscles:Prevents vaginal and uterine prolapse, improves urinary incontinence
2. Rebuilding Core Strengths:Repair the rectus abdominis muscle separation and reshape the waistline and abdomen
3. Enhances metabolism and physical performance:Accelerates fat burning for easier recovery of prenatal body shape
4. Relieve mental stress:Regular Exercise Helps Regulate Hormones and Reduce Risk of Postpartum Depression

How long does it take to start exercising after giving birth? Postpartum Recovery Exercise Schedule

There is no standard answer for postpartum recovery and it is important to consult your doctor before starting any exercise program. Below is a reference table for postnatal recovery exercise schedule:

time period	Objectives	Suitable Recovery Exercises	Points of Attention
Early postnatal period (0-6 weeks)	Resting, activating the core and pelvic floor muscles	Walking, Kegel exercises, abdominal breathing	Avoid strenuous exercise and heavy lifting
Mid-postpartum (6-12 weeks)	Improve core stability and endurance	Gentle Yoga, Pilates, Core Activation Exercise	Listen to your body's signals, don't force yourself.
Postpartum period (after 12 weeks)	Total Body Training and Fitness Improvement	Brisk walking, swimming, light running, aerobic and strength training	Gradually increase the intensity of the exercise and continue to observe the recovery status.

Every mother's body is different and it is important not to rush the process. If you feel uncomfortable, have an increased amount of discharge or have a stinging wound while exercising, stop immediately and seek professional advice.

Understanding the correct sequence of postpartum recovery exercises

The most important thing is not to rush the postpartum recovery exercise. Many moms rush to do curls and crunches to slim down their abdominal area, only to have their rectus abdominis muscle separated even more. The correct sequence should be to repair first, then strengthen.

1. Stage 1: Awakening and Recovery (0-3 months)

This phase awakens muscles that have been dormant or damaged during pregnancy:

• Rebuilding the pelvic floor muscles: Regain the sensation of contraction and relaxation through postnatal pelvic repair exercises (e.g. Kegel exercises) to cope with urine leakage.
• Repair the rectus abdominis muscle separation: Practice abdominal breathing, awaken the transverse abdominal muscles, and tighten the waist and abdomen from the inside.
• Stabilize the chest line: Improve rounded shoulders and stooped back caused by breastfeeding and babywearing with gentle chest and back exercises.

Stage 2: Remodeling and Strengthening (after 3-6 months)

Once your wounds have healed well and your core muscles are initially back in place, you can begin to focus on improving your strength and toning:

• Strengthen the core muscles: In addition to repairing the rectus abdominis, adding more diverse core strengthening exercises (e.g., bridge, plank support variations) improves low back and abdominal support and prevents low back pain and soreness.
• Enhance basal metabolism: Increase aerobic exercise and plyometric training to enhance fat burning efficiency and help the body to recover to prenatal body shape faster.

4 Common Postpartum Exercises at Home

1、Postpartum Pelvic Bone Repair Exercise: Kegel and Bridge Pose

• Cagle: Do it anytime, anywhere. Imagine you're holding back a pee or a fart, tighten your vaginal and pelvic floor muscles for 5-10 seconds, then relax for another 10 seconds.
• Bridge: Lie flat on your back with your knees bent and feet shoulder-width apart. Inhale to prepare and exhale to tighten your hips and core, lifting your hips off the ground so your body is in a straight line. Hold for 10-15 seconds and lower slowly.

2. Core Awakening Exercise: Abdominal Breathing

This is the safest basis for improving rectus abdominis separation. Lie flat on your back with your knees bent and your feet flat. Place one hand on your chest and one hand on your abdomen. Inhale deeply and feel your abdomen rise slightly, then exhale slowly and visualize your belly button moving closer to your back, actively tightening your deep abdominal muscles.

3、 Simple Leg Lifting Exercise: Promote Circulation, Reduce Edema

Lie on your back and relax with your legs straight. Slowly lift one leg (no need to be too high, about 45 degrees), feel the front side of the thigh slightly sore, and then slowly put back to the original position. Take turns to lift the right and left legs, do 5-10 times each. This will help to promote lower limb circulation and prevent edema.

4、Postpartum Breast Repair Exercise: Preventing Sagging Breasts

Lie on your back with a small water bottle or bare hands. Raise your arms toward the ceiling, palms facing each other. Inhale and slowly open your arms to the left and right (like a bird) until they are parallel to your body. Exhale and use your pectoral muscles to bring your arms together and return to the starting position.

Tips: The above information is for reference only. Each person's physical condition is unique, please consult your doctor or physiotherapist for professional advice before you start exercising.

Postpartum Recovery Exercise Safety Guidelines

1. Progress is gradual: Always start with the lightest exercise. Better slow than hurt.
2. C-section mom: You must wait until the wound is fully healed and your doctor has cleared you to begin light exercise.
3. Listen to the body: If you experience an increase in discharge, wound pain, dizziness or severe discomfort during exercise, stop immediately and seek medical help.
4. Comfortable to wear: Wear comfortable, breathable clothing with supportive undergarments.
5. Avoid fasting or overfilling: Avoid exercising within an hour before and after meals, and make sure you are well hydrated.

Frequently Asked Questions

Does postpartum labor affect breastfeeding?

Moderate-intensity post-partum exercise does not usually affect the quality of breast milk. Lactic acid may rise briefly after high intensity exercise, but a short rest is sufficient. Nursing mothers should remember to replenish extra calories and water when exercising.

When exactly can a c-section mom exercise?

It is generally recommended to start with gentle walking and pelvic floor exercises 6-8 weeks after delivery, after the doctor has assessed that the wound has healed well. High-impact or direct abdominal exercises (such as sit-ups) should be avoided.

What should I stop doing postpartum exercise for?

If there is a sudden increase in the amount of discharge, a bright red color, severe pain in the wound, dizziness, chest pain, or difficulty breathing, stop immediately and consult your doctor.

Can Postpartum Exercise Improve Rectus Abdominis Separation?

Can! Proper core training (e.g. abdominal breathing, pelvic floor training, bridge pose, etc.) can effectively repair the rectus abdominis separation. However, if you use the wrong method (e.g. traditional abdominal curls), it will worsen the separation. Would you like to learn more systematic and professional postnatal rehabilitation courses and nursing skills? Empathy provides UK accredited prenatal and postnatal training programs.Postnatal Care ProgramOur postnatal training program teaches postnatal recovery, pelvic and pelvic care, maternal and child care, and clinical practice skills, helping you to advance from theory to practice, and to become the best teammate for yourself and others on the road to postnatal recovery. Learn MoreMore CoursesThe