The postpartum period is a paradox. It’s both beautiful and stressful—a time when your heart is so full of love for your new baby, yet you can feel utterly lost in your new self. Physically, emotionally, and in your new life as a mom, it’s overwhelming. Today, let’s focus on the physical aspect of postpartum healing and what to prioritize from the perspective of a pelvic floor physical therapist.

0-3 Weeks Postpartum: Rest and Recovery
In the first few weeks postpartum, it’s all about healing. Whether you delivered vaginally or had a C-section, your body needs time to recover. This is not the time to be the “hostess with the mostess” or on your feet all day. A lot of time should be spent horizontally—giving your pelvic floor and core muscles the break they need to begin healing.
Spend these weeks loving on your baby and yourself. Rest when you can, accept help from others, and remind yourself that you don’t have to do it all. Healing is your priority, and that starts with giving your body the care and downtime it deserves.
3-6 Weeks Postpartum: Gentle Movement
As you move into weeks 3-6, it’s a good time to reintroduce gentle movement into your day. Daily walks and light mobility exercises can help you ease back into activity. Focus on movements that feel good, and pay attention to the “3 Ps”—no pressure, pain, or peeing. If you experience any of these symptoms, it’s a sign to back off and give your body more time.
Gentle strengthening exercises, like hip bridges and clams, can also be helpful during this phase. Listen to your body and progress only as it feels right.

6-12 Weeks Postpartum: Building Your Foundation
By this stage, you’ve likely been cleared by your doctor for more activity. This is the time to start challenging your body with functional exercises. Begin with bodyweight movements and gradually add weights as long as you’re free of the 3 Ps. Focus on building a strong foundation with exercises that support your core, pelvic floor, and overall stability. Think squats, lunges, and gentle planks.
The goal during this phase is to lay the groundwork for future strength and mobility. A solid foundation will help prevent injuries and set you up for success as you transition into more demanding activities.

3-6 Months Postpartum: Progressively Overloading
Now we’re ready to step things up! This is the time to start progressively overloading your exercises—adding intensity and experimenting with low-impact to moderate-impact movements. Try incorporating squat jumps, side shuffles, burpees, or single-leg hops into your routine as long as your body feels good and the 3 Ps are still absent.

6-12 Months Postpartum: Feeling Stronger Than Ever
By 6 months postpartum, many women are ready to reintroduce running or other high-impact activities. Take it slow, and give yourself permission to adapt as needed.
By one year postpartum, the goal is to feel like yourself again—or even stronger! This is the time to fully embrace all that your body is capable of. Whether it’s running, lifting, or chasing your kids around the park, your efforts throughout the postpartum journey have set you up to thrive.
A Final Note from a Mom Who Gets It

I know firsthand how hard it is to prioritize yourself during this time. Between mothering full-time, sleepless nights, messy houses, and endless laundry, the idea of squeezing in time for self-care can feel impossible. And let’s not forget trying to connect with your partner, friends, and family amidst the chaos. Trust me, I’ve been there.
But here’s the thing: taking care of yourself is the best gift you can give to your family (and yourself). When you have the strength and energy to play tag with your kids or pick them up off the floor during a meltdown in aisle 9, you’ll thank yourself for investing in your health.
Here’s to a stronger, healthier you—we believe in you!!!
And we’re here if you need us.
Free Resource: 5 Safe Exercises for Early Postpartum Recovery
To help you get started, we’ve created a free resource featuring five safe and simple exercises that are perfect for early postpartum recovery. These movements are designed to gently support your healing journey and help you reconnect with your body. Download it here and take the first step towards feeling stronger and more confident in your postpartum recovery.
P.S.
I’d highly recommend our Reboot Package if you’re reading this and you’re in the thick of it or if you’re reading this and think it’s too late because this was a few years ago for you- it’s not too late. We’re so excited to work with you. Give us a call or text 305-918-2631.
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