When You’re Ready: Moving Again After Birth
Let’s be real - having a baby is a full-body marathon. Whether you had a natural birth or a C-section, your body’s been through a lot. So when it comes to getting active again, the most important thing is this: go gently.
The early postpartum period isn’t about “getting your body back.” It’s about healing, reconnecting, and rediscovering movement in ways that feel nourishing. And guess what? That might look different for every mum - and that’s perfectly okay.
Why Move at All?
Even the gentlest movement can:
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Boost circulation (great for healing)
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Ease tension from feeding/posture
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Support mental health (hello, endorphins!)
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Rebuild core and pelvic floor strength
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Help with sleep and digestion
The key is to move with your body - not against it.
A Few Gentle Ways to Get Started
No gym. No schedule. Just a few ideas to sprinkle in when it feels right:
1. Walk & Talk
Start with slow strolls around the block or park. Bring bub in the pram or baby carrier – even 10 minutes can lift your mood.
2. Breath-Backed Stretching
Lying on the floor or bed, try gentle stretches paired with slow, deep breathing. Focus on shoulders, hips, and lower back.
3. Pelvic Floor Wake-Up
Reconnect with your pelvic floor using gentle Kegels or guided postpartum yoga videos. It’s all about awareness and control - not intensity.
4. Rebuild From the Inside Out
Programs like postpartum Pilates or physio-led rehab classes are amazing once your healthcare provider gives the green light.
Permission to Go Slow
There’s no rush. Your body is wiser than you think. If something feels off, pause. If it feels good, keep going. And if you’re too tired? That’s okay too.
You’re doing something incredible just by caring for yourself alongside your baby.
Bottom Line:
Moving postpartum doesn’t need to be fancy or fast. It just needs to meet you where you are. Trust your body, and let movement be a celebration of everything it’s done - and everything it’s still doing.
Sources:
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ACOG: Physical Activity After Pregnancy – acog.org
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Better Health Channel: Postnatal Exercise – betterhealth.vic.gov.au
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Pelvic Floor First: Getting Active After Baby – pelvicfloorfirst.org.au