Postpartum Recovery Exercises: Simple Moves for Strength

After nine long months of pregnancy, your body has gone through significant changes, and postpartum recovery becomes a top priority. Gentle exercises after childbirth can help restore your body, strengthen key muscle groups, and even prevent discomfort like back pain or urinary incontinence. Here, we introduce a few easy exercises to support your recovery journey. Save this guide and try these moves once you’re ready post-birth.

1. Pelvic Floor Tightening

This exercise strengthens the pelvic floor muscles, which can help prevent postpartum issues like urinary incontinence.

How to Do It:

• Lie on your back with knees bent and feet flat on the ground.
• Tighten your pelvic floor muscles and hold for 3 seconds while breathing evenly.
• Release and repeat. You can also do this exercise while sitting or standing.

2. Knee Drops

This exercise promotes flexibility and gently engages your core.

How to Do It:

• Lie on your back with knees bent and feet together.
• Slowly drop both knees to one side, hold briefly, then return to the center.
• Repeat on the other side.

3. Single Leg Stretch

This move targets the pelvic floor and lower abdominal muscles.

How to Do It:

• Lie on your back with knees bent.
• Keeping one foot flat, slowly straighten the other leg, sliding your heel along the floor.
• Return to the starting position and switch legs.

4. Head Lift

This simple exercise strengthens the upper abs and improves pelvic control.

How to Do It:

• Lie on your back with knees bent and feet flat on the ground.
• Tighten your pelvic floor and tuck your chin slightly.
• Lift your head and shoulders just off the ground, hold for a few seconds, then slowly lower.
• Gradually work up to doing 10 repetitions, with 3 sets each day.

5. Alternate Knee Lifts

This movement is great for building core stability and pelvic control.

How to Do It:

• Lie on your back with knees bent, keeping your spine straight.
• Lift one knee while keeping it bent, hold briefly, then slowly lower.
• Switch to the other leg, tightening your abdominal muscles as you lift.

6. Single Knee Side Drops

This gentle movement helps with pelvic stability.

How to Do It:

• Lie on your back with knees bent.
• Let one knee fall gently to the side without moving your pelvis or lifting your foot off the floor.
• Return to the center, then switch sides.

7. Glute Bridge

The glute bridge strengthens the glutes and lower back, essential for supporting your body postpartum.

How to Do It:

• Lie on your back with knees bent and feet flat on the floor.
• Squeeze your glutes and lift your hips until your body forms a straight line from shoulders to knees.
• Hold briefly, then lower slowly.

How to Find Your Pelvic Floor Muscles

If you’re unsure where your pelvic floor muscles are, try these tips:

• When urinating, try to stop mid-stream. The muscles you engage are your pelvic floor.
• Contract the muscles you would use to hold in gas; this is another way to locate them.

For added awareness, you can try inserting a clean finger into the vagina and feel the muscles contract when you tighten.

Important Tips for Postpartum Exercise

• Go Slow and Listen to Your Body: Start small, and gradually increase repetitions as you feel stronger. If you experience pain, especially if you had a C-section or stitches, give yourself time to heal before attempting these exercises.

• Lifting: Avoid bending from the waist when lifting your baby or other heavy objects. Instead, squat down, keeping your back straight, and lift with your legs.

• Getting Out of Bed: Don’t sit up directly from a lying position. Instead, roll to your side, push yourself up with your arms, and then sit up to avoid straining your core.

• Good Posture: Stand with your back straight and core engaged, sit with your back supported, and keep your feet flat on the ground.

Conclusion

Preparing your body for postpartum recovery can make a world of difference in how you feel and function after childbirth. By starting with gentle exercises that focus on core strength and pelvic stability, you’ll be on the right path to a smooth recovery. Remember to be patient with yourself and progress gradually, prioritizing comfort and consistency.