4 Exercises You Can Safely Do During The 6 Week Postpartum Wait
So what can you do during the 6-week postpartum wait to help maintain your health? Let’s find out the 4 safe exercises to do during the 6-week postpartum wait
1. Walking
Walking is by far my favorite way to work out early on postpartum. The great news is you won’t hurt yourself, and it’s easy to listen to your body for cues of discomfort and pain while walking.
If you feel like your body isn’t tolerating it, just simply sit down and rest.
If you are feeling great, then keep on going.
I recommend doing a couple of laps around your house earlier on and then every few days increase the number of laps around your house.
Once you feel ready to go outside, just simply walk to your neighbor’s mailbox and back.
Every day, increase the distance and walk to the next neighbor’s mailbox. Keep it simple and short, and eventually your body will tolerate more walking in time.
2. Stretching (Cat Camel)
The cat/camel stretch is my absolute favorite stretch to do early on postpartum because it is safe!
It is a great way to improve flexibility and mobility in the spine while also strengthening the core muscles.
Here is how to perform the Cat-Camel Stretch as a postpartum mom:
1) Get on all fours with hands under shoulders and knees hip-width apart.
2) Exhale and round your back like a stretching cat, tucking your pelvis and dropping your head.
3) Hold for a few seconds, feeling the stretch in your upper back.
4) Inhale and lift your tailbone, arching your back, and looking up.
5) Hold for a few seconds, feeling the stretch in your lower back.
6) Repeat the cat and camel movements smoothly for 8 to 10 repetitions.
Remember to listen to your body and consult with a healthcare provider before starting any new exercise routine. It’s important not to push yourself too hard, especially if you’re in the early stages of postpartum recovery.
If you experience any pain or discomfort during the stretch, modify the range of motion or stop the exercise altogether.
3. Breathing Exercises
The Winged Arm Breathing exercise is a beneficial exercise that helps improve chest expansion, breathing capacity and posture. And I absolutely love this to help relax during times of stress. As a new mom, it’s important to take yourself out of the chaos and just unwind and relax with this stretch.
Here’s how to perform Winged Arm Breathing:
1) Start by standing or sitting up straight in a comfortable position.
2) Extend your arms out to the sides at shoulder height, like wings.
3) Gently rotate your arms backward, bringing your shoulder blades together. This action helps open up your chest.
4) Take a deep breath in through your nose as you expand your chest and imagine filling it with air.
5) As you exhale through your mouth, slowly bring your arms forward, crossing them in front of your body. At the same time, round your upper back and shoulders slightly forward.
6) While your arms are crossed, take another deep breath in through your nose, focusing on expanding your chest.
7) Exhale through your mouth as you return your arms to the starting position, extending them out to the sides like wings again. Keep your shoulder blades engaged by gently rotating your arms backward.
8) Repeat this sequence for several repetitions, coordinating the movement with your breath.
During the exercise, it’s important to maintain a relaxed and controlled breathing pattern. Try to inhale deeply and exhale fully with each breath cycle. Feel the expansion and contraction of your chest and shoulder blades as you perform the movement.
4. Kegels
Kegel exercises are a popular and beneficial way to strengthen the pelvic floor muscles- especially for postpartum moms. These exercises are so beneficial for also improving your overall recovery and pain and ultimately these muscles help support your organs such as your bladder, uterus and rectum, thereby preventing prolapse.
To perform Kegel exercises:
1) Identify the pelvic floor muscles by imagining stopping the flow of urine or squeezing the muscles that prevent passing gas.
2) Find a comfortable position while lying down, sitting, or standing.
3) Contract and lift the pelvic floor muscles inward and upward, pulling them towards your belly button.
4) Hold the contraction for 5-8 seconds, then release and relax for 5-8 seconds.
5) Repeat this cycle for 10 repetitions in one session.
You’ll want to perform Kegels regularly, multiple times a day, gradually increasing the duration and number of repetitions. You’ll see great results with these exercises, and the benefits will last you a lifetime.
For more information on Kegels, continue listening to The Fit Postpartum Mom podcast Episode 9 // Is Peeing Your Pants Now Your New Norm As A Mom? It Doesn’t Have To Be After Following These 3 Quick Tips For A Stronger Pelvic Floor.
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*It is important to always consult your doctor before beginning any exercise program and get medical clearance. Always warm up thoroughly and stretch after all workouts. LiveCoreStrong.com and Jena Bradley will be not be responsible or liable for any injury sustained while exercising at home, gym or elsewhere. Perform exercises at your own risk.
