Are there exercises that can help with postpartum recovery?

Are there exercises that can help with postpartum recovery?


1. What is postpartum recovery?

Postpartum recovery refers to the period after childbirth when a woman’s body undergoes physical and emotional changes as it returns to its pre-pregnancy state. This includes healing from pregnancy and delivery-related changes, such as the contraction of the uterus, weight loss, and restoration of muscle tone.

2. Can exercise help with postpartum recovery?

Yes, exercise is known to have numerous benefits for postpartum recovery. Regular physical activity can help speed up the healing process, improve mood and energy levels, promote weight loss, and strengthen the core and pelvic floor muscles. However, it is essential to consult with a healthcare professional before starting any exercise regimen to ensure it is safe for your specific situation.

3. What are some safe exercises for postpartum recovery?

There are several exercises that are generally considered safe for postpartum recovery. These include:

a. Kegel exercises:

Kegel exercises focus on strengthening the pelvic floor muscles, which support the bladder, uterus, and bowels. These exercises involve contracting and relaxing the pelvic floor muscles and can be done discreetly at any time. Kegels help improve bladder control, promote healing of perineal tears, and restore vaginal tone.

b. Walking:

Walking is a low-impact exercise that can be easily incorporated into a postpartum routine. It helps increase cardiovascular fitness, aids in weight loss, and boosts mood and energy levels. Start with short walks and gradually increase the duration and intensity as you feel comfortable.

c. Pelvic tilts:

Pelvic tilts help strengthen the abdominal muscles and relieve lower back pain, which is common postpartum. To perform pelvic tilts, lie on your back with knees bent, feet flat on the floor, and gently tilt your pelvis upward, pressing your lower back into the floor. Hold for a few seconds and then release. Repeat several times.

d. Postnatal yoga or Pilates:

Postnatal yoga or Pilates classes specifically designed for new moms can be beneficial for postpartum recovery. These exercises focus on rebuilding core strength, improving posture, and relieving muscle tension. They also provide an opportunity for relaxation and stress reduction.

4. When is it safe to start exercising postpartum?

The appropriate time to start exercising postpartum varies for each woman and depends on factors such as the type of delivery, any complications during pregnancy or childbirth, and individual recovery progress. In general, it is advisable to wait until after your postpartum check-up, usually around six weeks postpartum, before engaging in more intense exercises. However, gentle exercises like walking and Kegels can often be started earlier with a healthcare professional’s approval.


The information provided in this article is for educational purposes only and should not be considered a substitute for professional medical advice. Always consult with a qualified healthcare professional before starting any exercise regimen or making changes to your postpartum recovery plan. The author and publisher of this article do not assume any responsibility for any liability, loss, or risk incurred as a consequence of the use and application of any of the contents of this article.

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