In my line of work as a Pelvic PT, I've had the pleasure of supporting thousands of people in their postpartum recovery journey. And because of that, I've learned a lot from these women…and I've seen this too often 👇
POV: you've been cleared for exercise after your 6-week follow up. With absolutely zero guidance on how to go about that.
Maybe you've been taking it easier in the first 6 weeks, but now you are ready to go! So you set out, doing the things you've been waiting to do. But then you realize it's too much, too soon. 🏃♀️.
But, how could you have known there was a graded progression to returning to your prior level of fitness? One that smartly and slowly reintegrates your core and pelvic floor. That's what I will share with you, hopefully before you return to exercise!
Please remember your body is unique and these things may need customization. But here are some general guidelines:
Weeks 1 & 2:
✔️ breathwork
✔️ build to a 5 minute walk around your home
✔️ functional use of your deep core with sit to stand and picking up baby
Weeks 3-5:
✔️ gentle mat based strength training
✔️ build up slowly to a 10-15 minute walk
Week 6:
✔️ if you have good floor and core connection, you can start to add weight or resistance bands
✔️ work up to a brisk 30 minute walk
✔️ monitor any unwanted symptoms and reduce weight or walk time as needed
Are you ready for your Full Postpartum Recovery System?
Access your All-In-One Program for a happier postpartum pelvis!
Weeks 7-9:
✔️ you can increase reps, sets, and weight if symptom-free
✔️you can initiate pre-impact and possibly light impact exercises (if you have a goal to run or jump)
✔️ continue to walk 30 minute as able
Weeks 10-12:
✔️ if symptom-free in low-impact exercise, you can progress to higher impact
✔️walk 45 minutes adding hills and uneven surfaces
12+ weeks:
✔️ if symptom-free, you can initiate a walk/jog protocol
✔️ slowly progress to full running and hopping
Hope this helps!
Jess 💚
