5 Movements To Start RIGHT After Having Your Baby

Most providers recommend waiting at least 6 weeks before exercising. This is to allow time for tissue healing, the pelvic floor rest and recovery, and to allow the uterus to shrink down in size. That being said, most - if not all - moms are already “exercising.” We’re getting up, lifting up our babies, holding the baby while we breastfeed, bending down to change diapers, reaching forward and washing bottles, doing laundry, lugging car seats, going up and down stairs, you name it.

While newly postpartum people don’t need to be doing burpees or overhead barbell lifts just yet, they can start with low impact and meaningful movements that can support you and your body through your postpartum recovery.

Here are 5 exercises that are both meaningful and safe to do after giving birth:

Belly Breathing

  • What is it: Lying on your back, take a big and steady deep breath in and focus on filling your abdomen with air. Then, slowly exhale through your mouth.

  • Why will this help: Belly breathing is a great technique to help you relax and to help the pelvic floor relax. The pelvic floor just went through 9 months of stretching and carrying a growing baby - she’s tired. Belly breathing is a great way to help her find her normal resting position and to facilitate any recovery that needs to take place.

Deep Core Bracing

  • What is it: Lying on your back or sitting up right, exhale quick and hard as you brace your lower abdomen. If you’re not sure, place your hands on your hips and press your fingers into the tummy. Maintain a little pressure and cough - you’ll feel the muscle being pushed right into your hands. Now, try to brace that same muscle without coughing. Hold this bracing for 3-5 seconds, then relax.

  • Why will this help: The “deep core” aka your transverse abdominis is the deepest layer of your abdominal muscles. When this muscle is strong, it acts like your body’s natural corset by providing support to your back, your front (especially if you have any lingering abdominal separation), and can lay down the foundation for more intensive strengthening workouts as you return to your usual activities.

Chin Tucks

  • What is it: Lying with your head against the pillow, dip your chin and squish your face/chin into your head and neck. Basically, try to gently accentuate your ‘double chin.’

  • Why will this help: This is one of my favorite exercises because it’s so small and little but so effective and impactful. As moms, you will likely be looking down often - while the child breastfeeds, when you’re reaching beneath the stroller or getting down on the ground during tummy time, etc. A lot of times we might find our bodies contorted in the strangest positions to accommodate a sleeping baby. This exercise will help to keep your neck in good health and can combat neck aches and pain.

Open Book (Thoracic Rotation Stretch)

  • What is it: lying on your side, keep your hips facing to the side as you rotate your trunk so that your chest is facing the ceiling. Have your arms outstretched by each side and take a deep breath. Hold for 30 seconds, then repeat on the other side.

  • Why will this help: We anticipate a lot of reaching, lifting, and carrying with your shoulders and arms. This can and will likely put your upper back to work, not to mention, in addition to the work it’s already doing to support those new breasts. This stretch is the perfect remedy to keep your neck and upper back feeling mobile and good.

Lower Trunk Rotations

  • What is it: lying on your back, knees bent, knees and feet together. Let them fall to one side, and then the other. Alternate back and forth.
  • Why will this help: This is a great and low impact exercise that can help to relieve any stiffness and aching in your lower back, especially after a long day of carrying the baby and also as your pelvic floor and abdomen continue to heal.

Each new mom's journey is unique. Ask your provider if there are any considerations specific to you that would impact your postpartum movement and remember to listen to your body.

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Ashlee Kim, PT, DPT

Ashlee is a pelvic floor physical therapist who is super passionate about helping moms at any stage of their peri-partum journey. Whether it’s before pregnancy, during, or after, the mother’s body needs so much support and guidance to adjust to the changes - both externally and internally, that our healthcare system often fails to provide.

In addition to pelvic health, Ashlee specializes in concussions and vertigo, as well as, sports injuries. She is the clinic director of District Performance & Physio in Navy Yard. She has been practicing for 8 years and holds her Doctorate of Physical Therapy from Duke University.