Postpartum Exercise: Moving Gently Toward Healing
Giving birth is one of the most profound transformations your body will ever go through. After all the strength it took to grow, carry, and deliver your baby, it's no wonder your body needs time, care, and gentle movement to recover.
The truth is, you don’t have to "bounce back." What matters more is feeling strong, supported, and connected to your body again. One of the most powerful ways to begin that process? Moving, gently, intentionally, and with kindness.
Why Move After Birth?
Even light physical activity in the first days after giving birth can support your recovery. It may seem small, but simple movements like:
Pelvic floor exercises
Lower abdominal activation (drawing-in)
Gentle breathing work
can make a big difference (ACOG, 2020; Davenport, 2025). These early exercises help improve blood flow, ease discomfort, and reconnect you with your body’s healing process.
Listening to Your Body
Every postpartum journey is different. Some people feel ready to move right away, while others need more time. It’s okay to go slow. Always check with your healthcare provider if you’re unsure about what’s safe—and stop any activity that increases bleeding, causes new pain, or feels wrong in your body (Davenport, 2025).
Building Strength Over Time
By about 12 weeks postpartum, many women can begin returning to moderate-to-vigorous activity. This isn’t about running marathons (unless you want to!), it’s about doing what feels good and sustainable. Working up to 120 minutes a week can help improve cardiovascular health (ACOG, 2020), reduce the risk of postpartum depression (Marconcin, 2021), and even improve bladder control when paired with pelvic floor work (Romeikienė, 2021; Mørkved, 2012).
When to Pause or Seek Support
There are times when movement should wait. You should hold off or stop exercising if you experience:
Persistent complications like pregnancy-induced hypertension or preeclampsia
A return or increase in vaginal bleeding
New or worsening pain
Reopening of surgical or perineal wounds
And if you notice leaking, pelvic pressure, or pain with bowel movements, tampons, or intimacy, know this: you are not alone, and help is available.
These signs may indicate pelvic floor dysfunction, which is common but treatable. A pelvic physical therapist can help guide you through healing safely and confidently.
You Deserve Support
Motherhood is demanding, but you are deserving. Whether you're a few days or a few months postpartum, we’re here to support you with expert care, movement guidance, and real conversations about what healing looks like.
Take the next step. Schedule a postpartum check-in with one of our pelvic health specialists today, and let’s build your strength back together, one gentle breath at a time. Post-partum services are available in Appleton, WI, Neenah, WI, and Ripon, WI.
About the Author:
Dr. Madeline Kehler is a physical therapist with special interest in pelvic health and post-partum recovery. She belives that everyone should attend physical therapy during and after their pregnancy journey.