In the early postpartum period, exercises to help you get moving will feel great. These exercises are appropriate to include if you are over 2 weeks postpartum, feel ready to move, and have approval by your medical provider to start an exercise program. During this stage your goal is to reintroduce conscious and specific movements. You are not looking for strength gains, but instead focusing on making sure your brain is communicating well with all of your muscles. Doing this part now will help ease your recovery later and make sure you can do more advanced exercises without experiencing incontinence or pain.

Mid-back rotation

This is a great exercise if you have tightness in your mid-back. This is a simple and gentle exercise so it is appropriate even if you are newly postpartum (at least 2 weeks). Please consult with a physician to be cleared for exercise if you had a baby recently or have any other concerns.

Armslides

This is a gentle chest opening exercise. You are likely sitting in a lot of interesting positions to feed your baby. This exercise can help to undo some of the tightness you are creating.

Glut clench to relax

Many people walk around unnecessarily clenching their but muscles. This is a great and very simple exercise to check if you are clenching, bring awareness to your clenching, and start relaxing.

Rockbacks

Rock backs are a wonderful way to advance your glut relaxation. They are also a very basic exercise to reincorporate movement and to start engaging your abdominal muscles and pelvic floor for stability.

What do you think?

I would love to hear what you think and if you find these exercises helpful.