0-6 Weeks Postnatal Exercise

We have a lot of help and support during pregnancy, antenatal checks and classes, pregnancy yoga or strength classes. But then comes the main event. Afterwards there’s very little support or guidance given, until your 6 week check when your GP says you’re good to go!

But some postnatal classes don’t allow registering until your 6 -12 weeks postpartum. So what do you do?

Ideally all women should have a session with a qualified person before leaving the hospital to include breathing patterns, pelvic floor exercises and guidelines on their return to exercise.

But in the real world we are handed a leaflet and expected to figure it out.

Here are 5 exercises that you can do in those 0-6 weeks postnatally to help start your recovery and get you back to exercise. Want to see a video? Click here

The priority during this period should be to rest and restore function. These exercises shouldn’t be any more strenuous than daily living tasks. You should be pain free while doing them too.

It is important to manage the mindset around getting back to exercise, you may think you are ready for higher loads or more intensity but your body is still recovering. Giving yourself the grace to take it slow will help you to have a lifetime of athleticism and movement. this also means that you can start these exercises at any time, don’t be in a hurry to do something!

0-2 weeks

It is still very early days and you maybe feeling sore, tender, tired and emotional.

Focus on your connection breath to re-establish your breathing pattern and help coordinate the core and pelvic floor. This can be done twice per day and can be started as soon as you feel able after birth.

Walking for no more than 10 minutes twice per day is also recommended. I would avoid pushing heavy strollers or baby wearing while your pelvic floor is still recovering.

3-4 weeks

Still focusing on the connection breath, you can add in some strength and stretch exercises like:

• All 4s breathing

• Cat and cow

• Open book

• Squats to chair or box

• Glute bridges

• Supine marches

Walking can slowly increase to 20 minutes twice per day. this should still be at an easy restorative pace

5-6 weeks

Still focusing on your connection breath, it may be a good time to book in with your pelvic health physio and see how your recovery is going. This is an important step that some women miss and can keep you doing the wrong things instead of speeding up your recovery and return to exercise.

As well as the strength exercises mentioned above you can add some core loading with bird dog exercise and some single leg work with a lunge.

Walking should still feel comfortable (no pain, heaviness or dragging in the pelvic floor). you can increase time spent walking in one or two walks per day depending on energy levels.

This is only a suggested plan for your 0-6 weeks postpartum and it will vary from woman to woman. The main thing is that you manage your expectations, rest and recover.