Return Back To Exercise Postpartum Guidelines

It is SO important to gradually return to exercise after giving birth. Through pregnancy, your body has gone through incredible physiological changes, and then even further so after giving birth (regardless of how you give birth!). 

Your return to exercise guidelines should be specific to you, your body and your specific recovery, as everyone’s pregnancy, birth and recovery looks different. Here is some general guidance on returning back to exercises:

0-6 weeks postpartum:

• Commence pelvic floor activation and gradual strengthening 

• Commence core activation and gradual strengthening

• Gentle walking, increasing 5-10 mins per walk per week as symptoms allow

• Early postpartum check at 3-4 weeks for abdominal wall assessment with a women’s/pelvic health physiotherapist

6-12 weeks postpartum:

• 6 week pelvic floor check with a women’s/pelvic health physiotherapist

• Progress walking distance/intensity 

• Progress pelvic floor and core strengthening 

• Commence resistance exercise

• Commence scar tissue mobilisation/massage 

>12 weeks postpartum: 

• Gradual return to high impact exercise 

• Assessment with a women’s/pelvic health physiotherapist prior to commencing high impact exercise 

Remember that this is a guide - take things slowly, do what feels right for you and your body, and book in for guidance to returning back to exercise postpartum if you would like more individualised advice and care. 

NOTE: blog is for general education purposes only, please seek an assessment from a Women’s/Pelvic Health Physiotherapist for more guidance on what is recommended for you. 

References

AJGP - Exercise After Pregnancy

Running Physio - Return to Running Post-Pregnancy