Many mothers feel pressured to get back into shape after birth, but there is truly no stress. Giving yourself time to heal before getting back into a workout routine will benefit you in the long run.
Rest as a first priority
As a postpartum doula, I recommend prioritizing horizontal rest as your uterus shrinks down and your internal organs settle back into optimal position. It normally takes around 6 weeks for the uterus to heal. Do not feel any pressure to leave the house during this time. You can slowly and gradually increase your activity level over the first three months.
If you have a C-section scar, lying down flat will be extra beneficial as it puts less pressure on the incision site. Many mothers who are recovering from a Cesarean birth love using an elastic belly binder for comfort and security when they are out of bed. Moving around after a Cesarean reduces the risk of blood clots.
Aid circulation while resting
If you are used to exercising regularly and have a lot of stagnant energy building up in your body, a vigorous postpartum oil massage can help relieve that feeling and make you feel more relaxed. This is also a way to aid circulation, which is beneficial for healing.
In many traditional cultures, new mothers are given regular or ceremonial massages as part of their postpartum care. In India, for example, it is a common practice that mothers are massaged from head to toe with herbal infused, warm oil. This type of massage is called abhyanga.
When you are ready to start exercising
As soon as you feel ready, you can start doing gentle pelvic floor exercises suited for early postpartum. If you want to, you can do this in bed already in the first week. It can look like consciously activating your pelvic floor muscles on your out-breaths.
Once you are ready to take your practice to the floor, I love Lauren Fitter’s short workouts tailored to postpartum mothers. Be attentive to what your body is capable of while you are still healing. At around 6 weeks postpartum you have probably regained about 50% of muscle strength in your pelvic floor (1). To avoid overstaining your pelvic floor you might want to start with exercises that you can do lying down, and avoid doing squats.
Group training and professional guidance
When your lying-in period is over, you might want to find a mother and baby group training that suits your preferences. Look into mother baby yoga, organized stroller walks or postpartum pilates. This is a fun way to meet other moms in your area. If you feel like you need some guidance to know what is safe for you, and especially if your recovery has been complicated, see a physiotherapist as a first step.