You Don’t Have to Wait Until 6 Weeks Postpartum to Start Moving
Welcome back to the Total Performance Newsletter! If you are a new subscriber and did not receive previous editions, check out the "Newsletter" tab on our website (www.totalperformance-pt.com) and they are all posted there. If you have trouble accessing this link, please let us know!
Before we dive into today's topic, I wanted to give a quick social media plug. Follow us on Instagram (@total_performance_pt) and Facebook (@Total Performance Physical Therapy). We have been more active in those places and will be making regular posts on ways to further help you move better, feel better, and perform better!
This month, Lindsay will be talking about when you can start exercising postpartum.
For years, the 6-week postpartum visit has been treated like a finish line: you heal, get cleared, and then you can finally start exercising again.
But postpartum recovery doesn’t work like a light switch.
You don’t have to wait until 6 weeks postpartum to start moving. In fact, gentle movement can be an important part of recovery in those first few weeks, as long as it feels appropriate for you and your delivery/recovery.
That might look like:
Taking short, easy walks
Practicing relaxed, 360° breathing
Moving your hips, spine, and shoulders through comfortable ranges of motion
Changing positions throughout the day instead of staying in one position for long periods
Gradually returning to basic core and pelvic floor coordination
Paying attention to how your body responds and adjusting accordingly
The goal early on isn't to “get your body back.” It's to help your body gradually build back up.
And that looks different for everyone. Recovery after a vaginal delivery may look different from recovery after a C-section. Complications, pain, tearing, blood loss, sleep, feeding, previous fitness level, and how you're feeling day-to-day can all influence your starting point.
Your 6-week appointment is an important checkpoint, but being cleared for exercise doesn't mean you suddenly go from zero to 100%. It's simply another step in the progression.
Think of postpartum recovery as a process of gradually rebuilding:
Movement → strength → endurance → impact → higher-level activity
And if you're unsure where to start, or you're experiencing pain, heaviness, leaking, pressure, or difficulty returning to the activities you enjoy, I can help you figure out what’s appropriate for your body and where to start. As an orthopedic-trained physical therapist specializing in external pelvic floor and perinatal care, I take an individualized approach to help you feel stronger, more confident, and comfortable getting back to the activities you love.
You don't have to wait six weeks to move. You just need to know where to start.
Stay tuned for next month’s newsletter, where will we continue to look into some common issues that arise and practical solutions to deal with them. Also, if you have any topics that you want to see covered in a future newsletter, please let us know!
