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  • Writer's pictureAlign Chiropractic

From Bump to Fit: A Postpartum Exercise Regimen for Supermom Recovery

Postpartum recovery is an essential phase for new mothers, and incorporating exercise into your routine can help restore strength, energy, and overall well-being. However, it's important to consult with your healthcare provider before starting any exercise program, as they can provide personalized recommendations based on your specific needs and recovery progress. Here is a general outline for a postpartum exercise regimen:

  1. Start with gentle exercises: In the early weeks after childbirth, focus on gentle movements that promote circulation, flexibility, and relaxation. These can include pelvic tilts, gentle stretching, and deep breathing exercises.

  2. Pelvic floor exercises: Strengthening your pelvic floor muscles is crucial postpartum. Perform Kegel exercises by contracting and relaxing the muscles used to control urine flow. Start with short holds and gradually increase the duration and intensity over time.

  3. Walking: Once you receive clearance from your healthcare provider, start with short walks around your neighborhood. Walking is a low-impact activity that aids in recovery, boosts mood, and increases stamina. Gradually increase the duration and pace of your walks as you feel comfortable.

  4. Core exercises: Strengthening your core muscles is important for postpartum recovery. Begin with gentle exercises such as pelvic tilts, abdominal compressions, and gentle abdominal bracing. As you progress, you can incorporate exercises like plank variations, modified crunches, and pelvic bridges.

  5. Posture exercises: Pregnancy and childbirth can affect your posture, so it's essential to focus on correcting any imbalances. Perform exercises that target the upper back, shoulders, and neck, such as shoulder rolls, chest stretches, and scapular retractions.

  6. Strength training: Once you've built a solid foundation, gradually introduce strength training exercises. Start with light weights or resistance bands and focus on full-body exercises. Squats, lunges, push-ups (modified if needed), and rows are excellent choices to work multiple muscle groups.

  7. Cardiovascular exercises: Incorporate cardiovascular exercises to improve cardiovascular health and burn calories. Options can include low-impact activities like swimming, stationary cycling, or using an elliptical machine. Begin with shorter sessions and gradually increase the duration and intensity.

  8. Flexibility and relaxation exercises: Dedicate time to stretch major muscle groups and improve flexibility. Incorporate yoga or gentle stretching routines to enhance relaxation and relieve muscle tension.

Remember to listen to your body and adjust the intensity and frequency of your workouts as needed. Stay hydrated, wear supportive clothing, and use proper form during exercises. Don't hesitate to seek guidance from a postpartum exercise specialist or postpartum chiropractor for more personalized advice and modifications.



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