You Asked Series: What exercises can I do post-birth before the 6-week recovery mark?
Great question! After having a baby, aren’t we all just pining for that 6-week check-up to be deemed “recovered” and “back to normal?”
If you’re laughing (slash sort of crying) at that, don’t worry, so am I.
If you’re like me, you felt anything but “recovered” at your 6-week post-birth check up. It’s a funny thing to be told you’re “good to go” but not feel like that in any way or feel like you even know where to start to get going again.
So, before we even dive in here, let’s remember that that 6-week mark doesn’t really mean anything other than you’re healing well. In fact, it can take your body up to a year to fully recover from having a baby. And, when you think about it, that actually makes sense. It takes your body nearly 10 months to grow a baby, why on earth would we think we could recover from that in a measly 6 weeks?!
There is no benefit to rushing through this period. It does not mean your recovery will be faster. It does not mean you will move better. Slowing down and focusing inward is hugely beneficial to establishing a strong awareness in how your body moves and how it feels.
With that out of the way, there are some things you can do immediately post-birth (provided you have clearance from your medical provider) to start set yourself up for success once your body is on a good path to healing:*
Connection Breath: This is an important one for re-establishing a strong connection between your diaphragm and core muscles, which can become weaker during pregnancy and giving birth. Check out this video for how to do the connection breath.
Light Walking: Provided you feel up to it, 10-15 minutes of gentle walking per day is a great way to start that recovery process while getting in a little movement and fresh air. If you can, try to walk without pushing the stroller and feel free to break this up into a few shorter walks throughout the day if that feels best for you.
Rest! I know, I know this feels counterintuitive. But, rest is incredibly important in helping your body recover properly from having a baby.
Keep in mind that as a mom you are actually doing a TON of recovery work throughout the day just by caring for your child. It’s just built in. Every time you pick your baby up or put them down, hold them to breast feed or even get in and out of bed, you’re retraining your body how it should be moving. The more you can focus in those early days on how you’re moving and, especially how you’re breathing, the better off you’ll be long-term.
If these weren’t things you implemented immediately post-birth, have no fear! They are easy additions to any routine at any time postpartum.
*I am a certified pre/post natal coach, but I am not a medical doctor. Please refer to your medical provider before beginning any of the suggestions above.
