When it comes to exercise postpartum, I would argue that most of us are pretty clueless about where to start. We spend about 6 weeks healing and then get the “all clear” from our doctor, but what does that even mean? It can be hard to know what exercises are safe, which ones you should be doing versus avoiding, and how fast you should be progressing back to your pre-pregnancy routine.
So, let’s answer some of the top asked questions when it comes to returning to exercise postpartum and how you can set yourself up for success once you get that 6-week clearance.
When can I start exercising again after giving birth?
Most women are cleared to start exercising between 6 and 8 weeks postpartum, although many may feel ready before this depending on their birth and the recovery process. For other people, it may be longer than 8 weeks before you’re ready for exercise again and that’s okay too! The 6 week clearance that you get from your provider has more to do with the healing of your uterus than it does with the healing of your muscles, joints, and ligaments. Typically, you can return to formal exercise once bleeding has subsided and you’re feeling up for it. A pelvic health physical therapist can guide you in early exercises and how to safely progress as you return to higher impact activities.
What exercises are safe after the 6-week postpartum checkup?
There are lots of exercises that are safe to do after the 6-week postpartum checkup and can help assist you in your postpartum recovery. Before returning to higher impact activities like jumping, running, or strength training, it’s important to set the foundation. Pregnancy and birth are major shifts for the body and these muscles need some intentional rehab. In the pelvic PT world, I typically have people start with exercises lying on their back, side, or in a hands and knees position. Things like supine marches, heel taps, glute bridges, clam shells, or bird dogs are all great options to make sure the muscles that stabilize the pelvis are working properly. From there, you can progress to body weight exercises like squats, lunges, push ups, and planks.
Is it safe to do high-impact exercises like running or jumping after giving birth?
The average muscle healing time is about 12 weeks, so it’s recommended that you wait at least that long to return to higher impact activities like running and jumping, although this varies person to person. The body weight forces with running are 2-3x your body weight, which can be a lot of force on your pelvic floor and abdominal muscles while they are still healing. Before running, you can perform a self assessment (listed below) to determine your readiness for running and identify any potential pelvic floor issues. Most people need about 6-12 weeks of stability and strengthening work to be able to complete all the components of the Postpartum Return to Run Assessment without issues. When you do return to running and jumping postpartum, a gradual progression using intervals or frequent rest breaks is encouraged to help the body build up in strength and endurance without injury.
What are some pelvic floor exercises I can do to strengthen my pelvic muscles postpartum?
There are a lot of ways to strengthen your pelvic floor muscles postpartum and although kegels are the popular choice by default, it is likely not your best (or only) option. Exercises that focus on the glutes, hamstrings, hips, deep core, and back can improve pelvic stability and provide additional support to the pelvic floor, helping to heal your body postpartum. Some of my go-to pelvic floor exercises include glute bridges, bird dogs, dead bugs, hip dips, and woodchops, but exercises like deadlifts, squats, lunges, and push ups are also highly functional and a great way to strengthen your core and pelvic floor.
Are there specific exercises that can help with postpartum recovery, such as healing perineal tears or c-section scars?
In addition to exercises to strengthen your core and pelvic floor muscles, there are also exercises and stretches you can do to help with healing perineal tears and c-section scars. If you had a perineal tear, you may benefit from some external or internal stretches or your pelvic floor muscles with a tool like a pelvic wand (think of it as a foam roller for your pelvic floor muscles!). After a c-section it’s important to do scar mobilization and desensitization techniques to help the area heal flat and reduce instances of pain and dysfunction. A pelvic floor physical therapist can provide more guidance on what this looks like and specific strategies based on your birth and recovery goals.
What signs should I look out for during exercise that indicate I need to slow down or stop?
As you return to exercise postpartum it’s important to look for signs that you may be doing more than your body is ready for. Things like pain, heaviness, or leakage can be indicators that you need to slow down, modify, or stop your current activity. As you return to exercise, your body needs to build back up its stability, strength, and endurance, and that can take time. Pushing through pain, heaviness, and leakage will likely worsen your symptoms, not make them better, so be sure to listen to your body as you start to increase your exercise and intensity levels postpartum.
How can I gradually progress my exercise routine as I recover postpartum?
Postpartum recovery is going to look different for everyone depending on your activity level during pregnancy, your labor and delivery experience, how well you’re recovering, your support at home, and so much more! Regardless of all of these factors that can impact your postpartum recovery, as you return to exercise or activity, it should be gradual. Postpartum recovery is really more like postpartum rehab, with intentional increases in volume and intensity of exercise. Ideally you should start with stability and breath work, reconnecting with the muscles in your pelvic region, then progress to body weight and balance work, and then start to increase weight and speed.
Postpartum exercise can be confusing, but it doesn’t have to be with the right guidance and providers on your team. Our pelvic health physical therapists can help create a personalized postpartum plan to get you back to exercise safely while also feeling like your strongest self!
To learn more about our services and what it looks like to work with our team
prenatally or postpartum, click here.
