Movement and activity in the first 6 weeks.
I once read an article that said, “what you do in the first month postpartum will determine how you feel for the first year.” This is true for nutrition, sleep, and physical activity. As I entered my second pregnancy, this really resonated with me and highlighted the importance of planning to take things slow. Specifically, I needed a plan for managing my active toddler while caring for the newborn, so I could get the rest I need during the first month and set myself up for long-term success.
Even if you are feeling good overall, remember that there is a dinner-plate sized wound in your uterus where the placenta was once attached and this takes time and patience to fully heal. Just because you can do something doesn’t mean you should. Accept help.
So what does “take it slow” mean exactly? After reading this blog I hope you will have a better feel for how to ease back into movement in a way that supports your healing. As always, follow the advice of your care provider and listen to your body.
Weeks 1-2:
Limit activity to simply walking around your house. Ideally in the first week you would limit this to just walking around the bedroom.
The 5-5-5 rule is another guideline that can be used to limit activity and focus on healing during this time. It recommends: 5 days in the bed, 5 days on the bed, 5 days near the bed.
Don't lift anything heavier than your baby.
Try to avoid using the stairs.
Use good body mechanics/be mindful of ergonomics in all movements - feeding the baby, lifting the baby, carrying the baby (especially in car seats) even loading the dishwasher. How we twist and turn each day can take a big toll on our bodies overtime.
If you had a c-section log-roll when getting out of bed - roll on your side and then use your arms to lift yourself up. You still may need some assistance for the first few days.
Weeks 3-4:
Gradually increase the amount of walking you do by a couple minutes each day and take short trips outside the home. Short walks up to twice per day may be appropriate now, but listen to your body and scale back if needed.
Note: getting outdoor sun exposure in the early morning and during the “golden hour” in the afternoon have been shown to help regulate circadian rhythms (for both infants and adults *wink wink :)
Gentle stretches such as cat-cow may feel good in your body at this time.
You may also begin working some kegels into your routine but please see the blog on ‘Kegel Dos and Don’ts’ to learn how to do a proper Kegel and when Kegels are and are not appropriate.
All exercise routines should be built upon a solid foundation. Pregnancy can alter how our rib muscles, abdominal muscles, pelvic floor and diaphragm coordinate during breathing. Therefore, the first building block should be breath work. See blog on ‘Diaphragmatic Breathing’ to learn more.
Weeks 5-6:
Ask your provider to check for Diastasis Recti (ab separation) at your postpartum appointment.
If cleared by your provider you can slowly start resuming your exercise routine. It’s crucial that you understand that movements that used to feel one way in your body may feel differently now. Modifications will likely be necessary as you get back into the swing of things, and that’s ok. Be compassionate with your body and meet it where it is today, not where it used to be.
It is recommended to follow an exercise program that focuses on core stability and resistance strength training. HITT and running should be eased back into at a more gradual pace and for exercises such as pilates that are heavy on front-ab engagement you should consider modifications until after 12 weeks.
Recommended exercise programs designed specifically for postpartum:
How do I know if I’ve overdone it?
Pain/discomfort.
C-section scar soreness.
Dizziness.
Leaking.
Increased sensation of pelvic/vaginal “heaviness”, bulging and/or pressure.
Increased bleeding, increased clots, or bleeding that turns from pale pink or rest colored back to bright red during or after exercise. This could mean that the placenta scar that is forming in the uterus has become irritated. This means you need to decrease your intensity and duration of exercise. If bleeding continues you need to stop exercising and consult your healthcare provider.
Note: an evaluation by a pelvic floor therapist is recommended to help you begin a postpartum exercise routine that takes into account your personal healing journey. See blog ‘Why every birthing person should see a pelvic floor therapist.’