The Truth About Postpartum Exercise
Postpartum movement doesn’t have to mean an intense, sweaty workout. The reality is, your body has gone through a major transformation, and healing takes time. But that doesn’t mean you can’t start reconnecting with your body in simple, intentional ways.
The Importance of Reframing Postpartum Exercise
The most important, and most challenging, aspect of returning to movement postpartum is letting go of the idea that only a structured class or gym session "counts" as exercise.
The postpartum period isn’t about hitting PRs or squeezing in an intense workout—it’s about healing, reconnecting, and building a foundation to support you as you get back to activity that you love, and take care of your growing and increasingly mobile baby!
We don't all have the same 24 hours.
Okay, I understand the concept of time. The demands of your life, not to mention your physical health, mental health, support system, and ability to get quality sleep are not the same as the influencer shouting that you need to "just make the time"
"That sounds great but what do I actually do?!?"
Incorporate movement into your daily routines
1. Dual Tummy Time
You're making sure that baby gets their tummy time, but what about yours?
When your shoulders and back are stiff from hunched over feeding positions, getting onto your belly and propping up on your forearms will help you lengthen across the chest and strengthen the back.
When you both get tired of tummy time, help baby onto their back, and move into a hands and knees position - they will be so happy to look up at your face!
As you take deep breaths there, focus on expanding through your ribs and back, then exhale and engage your core by thinking about “zipping up” from your pubic bone to your belly button.
2. Change Up Your Positions
The best posture is your next posture. Just like babies benefit from being on their back, side, and tummy, postpartum bodies (really all bodies at any time!) benefit from variety.
Sit cross-legged—then switch which leg is in front.
Lay on your right side, then your left.
Sit with one leg in front and one out to the side.
Get down into tummy time
Switch from the glider to the couch
Slouch to the left instead of the right or vice versa (yes, a PT just told you it's okay to slouch!)
3. Breathing
The foundation of your postpartum recovery is your breath.
If you are looking to optimize abdominal function, address pelvic floor symptoms, or help to manage stress or anxiety, the breath is key.
Try this:
Sit or lay down and take a deep breath in, feeling your ribs and back expand.
As you exhale, engage your lower core by gently lifting from the bottom up (think of it like zipping up a jacket).
4. Shifting Your Mindset: Movement as Self-Care
Letting go of the idea that only a structured class or gym session "counts" as exercise is one of the most challenging things you can do, and it will unlock so much freedom.
You don't need to wait for the "perfect" time. Finding small, sustainable ways to move and feel good in your body is an act of self-care, not just another item on your to-do list.
Your interrupted spin class, 10 squats while holding the baby, cat/cow while on their play mat, and 5 minute solo walk to the mailbox count as movement.
Celebrating Your Progress
It is so important to recognize and acknowledge what you’re already doing.
Every yoga class at Root to Bloom ends with this: “Thank yourself for showing up today. Acknowledge that you took time to care for yourself while also meeting your baby’s needs.”
If you’re looking for more guidance on postpartum movement, pelvic floor support, or simple ways to reconnect with your body, click here to book an evaluation.
