5 postpartum exercises to do during the first six-weeks
After giving birth to my little guy two and half years ago I remember feeling like I was in a completely different body. I was mentally ready to start moving and get back to my old routine but my body was simply not ready.
The first six to twelve weeks after childbirth is about reconnection. The main goal here should be on rest, de-stressing and rhythmic and fluid movements that will help you reconnect to your body.
In this post I am going to share 5 different ways that you can start incorporating movement back into your daily life during your first six-weeks postpartum and even months into your postpartum journey.
1. Foundations
Before jumping back into your old routine it’s important to build a strong foundation. From day 1 take it back to basics by practicing diaphragmatic breathing. This will help improve nutrient and waste exchange by encouraging blood flow, while providing a gentle massage to your organs. It will also reduce stress by tapping into your parasympathetic nervous system. The diaphragm is our primary body stabilizer, and deep breathing will help you feel stronger in those early days when organs are shifting back to their original place.
For a full list of breathing techniques to follow check out this previous blog post to help you activate your diaphragm, pelvic floor and transverse abdominus.
* If you had a cesarian birth, it is important to approach the inhale during diaphragmatic breathing with gentleness, as your wound is still healing. Putting excessive outward pressure on the wound is not beneficial for healing.
*If you had a vaginal birth, tearing or an episiotomy, connection to the pelvic floor should be proceed with gentleness. You may start with gentle on and off pelvic floor contractions (at 50% or less intensity) followed by others found on the foundational 8 guide. It’s important to note that everyone’s recovery time varies, make sure to progress only if the movements performed make you feel stronger, not causing pain or discomfort.
2. Pelvic awareness (10-15 Reps, 1 set, Slow tempo)
Pelvic tilts- Stand against a wall or lay flat on the floor with your glutes, head and shoulders touching the surface. Place your hand on your lower back and feel the space between the flat surface and your back.
Take a deep inhale, and as you exhale press the lower back onto the surface, naturally initiating the pelvic posterior tilt.
Hold this position for a moment and then relax. As you continue to repeat this movement you want to connect to your breath (i.e. inhale as you feel the space between your back, anterior tilt and exhale as you press the lower back, posterior tilt) Focus on finding connection through the lower belly, without gripping your glutes.
*This exercise can be advanced by doing it without any back support or seated on a ball.
3. Chair Squats (10-15 Reps, 1 set, Slow tempo)
Following childbirth one of the first things you will be required to do is get up from bed to use the toilet. Squatting down to the toilet will require muscular strength and balance which is why is very important that you practice them. Squats are also key to help generate that neural connection to your body.
Chair squats:
1. Stand in front of a chair, bed or couch with your feet hip width apart.
2. Push your hips backward, bend your knees and lower yourself down slowly to sit down on the chair.
3. Lean forward at the hips with a neutral back, push down into your heels and stand up straight.
4.. Find a breathing pattern that feels most natural to you (i.e. inhale as you lower, exhale as you lift) and follow that rhythmic fluid pattern.
4. Balance (10-15 Reps, 1 set, Slow tempo)
Going from carrying your baby in your belly (with the additional forward weight) to no longer having it can affect your balance, leaving you unsteady. Practicing balance exercises will help you feel stronger and more stable when walking around your home and neighborhood.
1 leg balance (both legs)
Using a kitchen countertop or chair, hold on with both hands, and slowly lift one leg off the ground.
Maintain your balance for 5-10 sec.
Return to the starting position and repeat 2-3 times, now switch to the opposite leg.
*Balance exercises should be taken slow, and can be progressed by increase time, standing by a countertop without holding or by doing it on an unstable surface such as a pillow.
5. Stabilization Exercises (10-15 Reps, 1 set, Slow tempo)
The exercises below helps improve that mind and body connection post birth. It’s also a great way to strengthen your core and back, the two main muscles in charge of stabilizing your body. You can find a video of the following exercises by clicking here .
Supine heel slides
1. Lay on your back with knees bend at 45 degree angle
2. Inhale through your nose filling your belly and ribs with air, relaxing the pelvic floor
3. Start exhaling (like blowing through a straw) and slowly slide one foot closer to your glutes (without lifting foot).
4. Return back to starting point.
5. Alternate legs, maintaining breathing pattern.
Quadruped knee lifts
1. On all fours (hands and knees) connect to your diaphragmatic breath.
2. As you exhale slightly lift one knee off the floor (with just enough space to slide a piece of paper) hold it for a second, lower and alternate sides.
3. Maintain hips squared, and avoid shifting weight around the hips, keeping movement in rhythmn with your breath.
Remember that the first six-weeks postpartum are meant for rest, nourishing, and reconnection. The slower you go the faster you will recover. From day 1 begin with breathing and slowly add movements just like the ones above with as much rest needed in between. Spend 15-30 minutes a day reconnecting to your body, and give it time to heal so that you can return to doing the exercises you love and enjoy.