Where to Start with Early Postpartum Recovery
If you’re wondering what you should be doing to help your body heal and recover in those early days postpartum, you’re in the right place! Maybe you’re currently pregnant and are already thinking ahead for how to prep and plan, or maybe you’re currently postpartum and are looking for a reputable resource to turn to for help, either way, I’m going to cover what you should be prioritizing when you are early postpartum and go over a few simple activities and movements to help you recover from labor and birth.
I had my baby, now what?
After going through pregnancy, labor and birth, we want to shift our focus to healing - physically, mentally and emotionally - and take a very holistic approach to postpartum recovery. With that in mind, postpartum recovery will look different for everyone as we all have different circumstances and scenarios we are coming from!
For some, you may be up for starting some rehabilitative exercises day 1! And for others, it could be several weeks. And both scenarios are OKAY!! There is NO rush. Postpartum recovery is NOT a race to see who can “bounce back” the fastest. And actually, it’s a time to honor your body for everything it just did for you going through pregnancy and birth and bringing your baby into this world, no matter how that looked.
This is a time to give yourself GRACE! You have just been through so much and you deserve this time to be honored. But just know this, you are capable of healing and no one else’s journey will ever be the same as YOUR journey. Keep focused on your own healing, your own timeline and learning your new baby and remember that you are amazing, your body is amazing and you should be SO proud of yourself!
My First Activity Recommendation
Did you know that REST is actually one of the most crucial and beneficial things you can do for yourself during those early postpartum days?? And I mean REALLY rest. I know for some of this, actively choosing to rest can be extremely difficult, but your body will thank you later!
One very gentle and primary activity recommendation I make during the early postpartum is to start with some very gentle breath work exercises, as long as you feel up to it! This is obviously something that can be done from the comfort of your bed while you are prioritizing rest and recovery.
To get more specific diaphragmatic breathing is a great first step to initiating that reconnection to your breath, body and core.
Diaphragmatic Breathing 101
Diaphragmatic Breathing is the very FOUNDATION of healing postpartum (vaginal or c-section) and also any pelvic floor dysfunction. Diaphragmatic Breathing allows us to connect to our pelvic floor, deep core, and diaphragm in order to be able to fully relax and lengthen the muscles and then shorten and contract the muscles.
If you’re not sure how the diaphragm and pelvic floor work together, think about it like this…our diaphragm is the top of our core and the pelvic floor is the bottom. When one moves or changes, it has a direct affect on the other due to our intra-abdominal pressure. For example, if you take a deep breath in, your lungs fill with air causing your diaphragm to drop down to allow for space for lung expansion. When the diaphragm drops down, that causes our intra-abdominal pressure (the pressure that fills the space between our diaphragm and pelvic floor) to also move downward, which directly affects the pelvic floor! The pelvic floor’s response is to mimic the diaphragm, slightly drop down by lengthening and relaxing in order to allow for that accepting that pressure movement. Simply put, diaphragmatic breathing is essentially using our diaphragm and pelvic floor together to allow for full lung expansion, organ movement, and full muscle range of motion.
how to perform diaphragmatic breathing
inhale
Diaphragm contracts and goes down
Pelvic floor relaxes (lengthens) and goes down.
Exhale
Diaphragm relaxes and goes up
Pelvic floor contracts and goes up
Be gentle with your contractions and give a good focus to the inhale relaxation portion. A muscle that can't lengthen will have a hard time fully contracting and getting strong!
Make sure you check your posture as you practice some of the breathing.
Are you a visual learner?? Great! Take a few minutes to review the video below to see diaphragmatic breathing in action.
Exercises to Start with When You Feel Ready
These mobility exercises listed below are a great place to start when YOU feel ready to start some very gentle movements. Again, I really want to emphasize the importance of REST. Make sure to at least take that first week to really, truly rest. I know this can be a very difficult thing to do, especially if you have older children, but I really want the priority to be allowing yourself that rest and recovery. After that, when you feel ready, refer to the mobility exercises below for some very gentle primary movements to try out!
1. Diaphragmatic breathing!
Yes, I’m aware that I’ve already mentioned this, but it’s so important, I’m putting it in here twice! Also, if you plan to do some of these mobility exercises, it’s nice to start with the breathing first before jumping right into some of the other options!
2. Pelvic Tilts
This can be done while lying in bed! Just focus on gentle, slow and controlled movements with your breathing.
3. lumbar rotations
Again, these can be done while lying in bed with the focus being slow and controlled movements while continuing to breathe.
4. thoracic rotations
While lumbar rotations are more for the lower back, thoracic rotations are mid to upper back mobility. Focus on continuing to breathe through each slow and controlled movement.
5. calf pumps
If you’re in bed, simply stack a few pillows up at the end of the bed to prop your feet up and just get those feet moving back and forth to help pump and circulate fluid!
6. arms overhead breathing
As your arms lift up overhead, you will very gently wrap your deep core and make sure your low back stays put without lifting off the bed into an arch. Again, do this slowly and with control, listening to your body as you move!
Wanting a little more early postpartum movement inspiration?? Here’s an Instagram post I made recently with 5 other movements to try when you’re feeling ready! Take a look and save for later when you need it.
Looking for further guidance?
Whether you’ve made it to this blog because you are currently pregnant and already starting to think and plan for those first few weeks postpartum or maybe because you’re in the thick of it right now, I’ve got you covered! If you’re currently pregnant, make sure to check out my Mind-Body-Core Prenatal Program which will help guide you through your entire pregnancy and even into early postpartum recovery. If you’re already postpartum, make sure to check out MBC’s postpartum program for a fully comprehensive program to walk you step-by-step through a full postpartum recovery!