If you are anything like me and are itching to move your body after you just had a baby, it is important to follow safe and approved postpartum exercises before 6 weeks. Take a look below at a simple routine given to me by my midwife.
I am a very active person.
I was active before I was pregnant and I was active during my pregnancy. Then I delivered my baby at home and, although I was recovering, I was also craving exercise during that sweet 6 week postpartum period.
Exhaustion hit hard after having my baby and my body required sufficient time to rest and heal. Although I wanted to, I did not rush into any intense exercises for fear of causing more harm than good to my weakened body.
(And if you aren’t used to exercising, you especially don’t want to rush into any exercises that your body isn’t used to.)
After giving birth, I was aware of the importance of taking things slow and steady during the crucial weeks of healing. It is a time to really listen to your body and to be honest with your doctor or midwife about how you are feeling.
Exercising during weeks 1-6 immediately following the birth of your baby may or may not be the best option for you. It depends on your birthing and postpartum experience, as well as your exercise habits prior to the birth.
*IMPORTANT: BEFORE STARTING ANY EXERCISES, CONSULT YOUR DOCTOR OR YOUR MIDWIFE.
This postpartum exercise routine below is what MY midwife recommended for ME during my healing period. I feel like it is a great introduction back into movement once again, as this routine is very gentle and restorative.
Maybe this would be a helpful routine for you as well 🙂
This post is all about postpartum exercises before 6 weeks.
Simple And Safe Postpartum Exercises Before 6 Weeks
The main job I had on day one was to rest in bed. Along with resting, I was given these two exercises that would aid in my blood circulation as well as prevent blood clots.
week One: Day 1
- Rest in bed.
- Rotating Ankle: While lying or sitting down, outstretch your legs and rotate each ankle in circles. Rotate them 3x one way, and then circle your ankle 3x the other way. Repeat this 10 times on each foot.
- Foot Flexing and Stretching: Again, while lying or sitting with legs outstretched, slowly flex your feet and try to point your toes towards your body. You should feel a stretch in your calves. Then slowly point your toes away from you. Repeat 10x on each foot.
Week One: Day 2
- Continue with the exercises from Day One.
- Pelvic Rock: While lying on your back (on the floor or in your bed), bend your knees and place your feet flat. Start to arch your back and push your glutes against the floor/bed. Then contract your abdominal muscles and reverse the arch to close the space between your lower back and the floor/bed. Remember to breathe.
- Modified Knee-Chest: While lying on your stomach, place a folded blanket or pillow underneath your abdomen. Pull your knees towards your chest, then add another blanket/pillow under your thighs and ankles. Turn your head to one side and rest in this position for 10 minutes. Repeat 2x daily. This position helps the uterus return to it’s place in your body.
Week One: Day 3
- Continue with the exercises from Day One and Day Two.
- Check for diastasis recti, which is separation of the abdomen muscles. This happens to 100% of women who experience pregnancy, as it creates room for the baby to grow in your belly. The extent of the separation varies, and it is important to close the gap before resuming specific exercises that can make the gap worse. Learn how to check it yourself or get it checked by your doctor/midwife.
- Head Lifting: This exercise will help bring your abs back to their proper position.
Week One: Days 4-7
- Repeat Days One, Two, and Three
Week Two
- Continue all exercises included in Week One.
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