We are talking all about what exercises you can do during the 6 week postpartum wait to help maintain your level of fitness in the safest way possible as a new mom.
Let me know if this sounds like you. You just had a baby less than 6 weeks ago and you are eager and excited to move around and get started with something. Something that increases your heart rate. Something that might even make you sweat.
Stuck in the 6 Week Postpartum Wait
But you just can’t. You can’t do it yet because you are stuck in the 6 week postpartum wait. The wait between childbirth and the first postpartum check-up with your doctor. This is the period of time when you can’t do the physical activity that you may want to do- the activities you once did before getting pregnant.
What Do They Do At The 6 Week Postpartum Check-up?
The 6-week postpartum check-up is a standard medical practice designed to assess a mother’s physical and emotional well-being after giving birth.
During this visit, healthcare providers typically examine the healing process of the mother’s body, check the uterus, evaluate any incisions or stitches from childbirth, discuss any lingering postpartum symptoms, and address any concerns the mother may have.
Do I Have To Go To My 6 Week Postpartum Check-up?”
While it is recommended to attend the postpartum check-up, the decision ultimately depends on your individual circumstances and the advice of your healthcare provider.
If you had a complicated pregnancy, delivery, or postpartum recovery, attending the check-up becomes even more crucial.
Why Can’t I Exercise 6 Weeks After Giving Birth?
What is the reason for the 6-week postpartum wait before starting exercises after giving birth? Well, it’s a general guideline and may vary based on individual circumstances.
The primary reason for this waiting period is to allow the body to heal adequately from childbirth, as the process of pregnancy and delivery can place significant stress on the mother’s body.
The Complete Timeline To Healing Postpartum
And according to Robyn Horsager-Boehrer at UT Southwestern Medical Center, it may take up to 12 weeks to 6 months to completely heal so that you can start running and lifting weights again. That’s a long time to get back to normal if that was your routine prior to having a baby.
But I know you’re itching to do something during this 6-week postpartum wait. You feel like all you do now is change diapers and nurse your baby. “Isn’t there something else I could be doing while I’m waiting to get cleared for my first workout?”
Yes! Yes there is, and we are going to talk all about what you can do during the 6 week postpartum wait to help maintain your level of fitness.
Remember These Key Tips Before Starting A Postpartum Workout
Before beginning any type of routine, keep the following in mind:
- start small and slow
- monitor your bleeding or better yet, wait for it to stop
- monitor your pelvic floor
- find out if you have diastasis recti and repair it first
- let your c-section incision heal (if you had one)
- be aware of wobbly joints as the prenatal hormone Relaxin is still within your system for 8 weeks postpartum
- stay hydrated
- rest
- stop if you feel ANY pain and, when in doubt, call your OB/GYN
Top Benefits To Postpartum Exercise
There are so many benefits to resuming exercises shortly after giving birth:
- faster postnatal recovery
- reduced pain
- better posture
- stronger pelvic floor
- Diastasis Recti healing
- faster body “bounce back”/regained muscle memory
Prior to beginning ANY exercise during the 6-week postpartum wait, please talk to your doctor by simply giving them a phone call and asking them what you can and cannot do.
Most will tell you to wait until the 6 week check so that they can check you, but you know your body better than anyone else.
4 Exercises You Can Safely Do During The 6 Week Postpartum Wait
So what can you do during the 6-week postpartum wait to help maintain your health? Let’s find out the 4 safe exercises to do during the 6-week postpartum wait
1. Walking
Walking is by far my favorite way to work out early on postpartum. The great news is you won’t hurt yourself, and it’s easy to listen to your body for cues of discomfort and pain while walking.
If you feel like your body isn’t tolerating it, just simply sit down and rest.
If you are feeling great, then keep on going.
I recommend doing a couple of laps around your house earlier on and then every few days increase the number of laps around your house.
Once you feel ready to go outside, just simply walk to your neighbor’s mailbox and back.
Every day, increase the distance and walk to the next neighbor’s mailbox. Keep it simple and short, and eventually your body will tolerate more walking in time.
2. Stretching (Cat Camel)
The cat/camel stretch is my absolute favorite stretch to do early on postpartum because it is safe!
It is a great way to improve flexibility and mobility in the spine while also strengthening the core muscles.
Here is how to perform the Cat-Camel Stretch as a postpartum mom:
1) Get on all fours with hands under shoulders and knees hip-width apart.
2) Exhale and round your back like a stretching cat, tucking your pelvis and dropping your head.
3) Hold for a few seconds, feeling the stretch in your upper back.
4) Inhale and lift your tailbone, arching your back, and looking up.
5) Hold for a few seconds, feeling the stretch in your lower back.
6) Repeat the cat and camel movements smoothly for 8 to 10 repetitions.
Remember to listen to your body and consult with a healthcare provider before starting any new exercise routine. It’s important not to push yourself too hard, especially if you’re in the early stages of postpartum recovery.
If you experience any pain or discomfort during the stretch, modify the range of motion or stop the exercise altogether.
3. Breathing Exercises
The Winged Arm Breathing exercise is a beneficial exercise that helps improve chest expansion, breathing capacity and posture. And I absolutely love this to help relax during times of stress. As a new mom, it’s important to take yourself out of the chaos and just unwind and relax with this stretch.
Here’s how to perform Winged Arm Breathing:
1) Start by standing or sitting up straight in a comfortable position.
2) Extend your arms out to the sides at shoulder height, like wings.
3) Gently rotate your arms backward, bringing your shoulder blades together. This action helps open up your chest.
4) Take a deep breath in through your nose as you expand your chest and imagine filling it with air.
5) As you exhale through your mouth, slowly bring your arms forward, crossing them in front of your body. At the same time, round your upper back and shoulders slightly forward.
6) While your arms are crossed, take another deep breath in through your nose, focusing on expanding your chest.
7) Exhale through your mouth as you return your arms to the starting position, extending them out to the sides like wings again. Keep your shoulder blades engaged by gently rotating your arms backward.
8) Repeat this sequence for several repetitions, coordinating the movement with your breath.
During the exercise, it’s important to maintain a relaxed and controlled breathing pattern. Try to inhale deeply and exhale fully with each breath cycle. Feel the expansion and contraction of your chest and shoulder blades as you perform the movement.
4. Kegels
Kegel exercises are a popular and beneficial way to strengthen the pelvic floor muscles- especially for postpartum moms. These exercises are so beneficial for also improving your overall recovery and pain and ultimately these muscles help support your organs such as your bladder, uterus and rectum, thereby preventing prolapse.
To perform Kegel exercises:
1) Identify the pelvic floor muscles by imagining stopping the flow of urine or squeezing the muscles that prevent passing gas.
2) Find a comfortable position while lying down, sitting, or standing.
3) Contract and lift the pelvic floor muscles inward and upward, pulling them towards your belly button.
4) Hold the contraction for 5-8 seconds, then release and relax for 5-8 seconds.
5) Repeat this cycle for 10 repetitions in one session.
You’ll want to perform Kegels regularly, multiple times a day, gradually increasing the duration and number of repetitions. You’ll see great results with these exercises, and the benefits will last you a lifetime.
For more information on Kegels, continue listening to The Fit Postpartum Mom podcast Episode 9 // Is Peeing Your Pants Now Your New Norm As A Mom? It Doesn’t Have To Be After Following These 3 Quick Tips For A Stronger Pelvic Floor.
This post contains affiliate links. For more information, see my disclosures here.
*It is important to always consult your doctor before beginning any exercise program and get medical clearance. Always warm up thoroughly and stretch after all workouts. LiveCoreStrong.com and Jena Bradley will be not be responsible or liable for any injury sustained while exercising at home, gym or elsewhere. Perform exercises at your own risk.
