Postpartum Rehab & How to Return to Exercise
Postpartum rehab is about more than “getting back into shape.” It’s a structured, intentional process that supports core healing, pelvic floor recovery, nervous system regulation, and a confident return to strength training after birth.
The guidance below outlines a general approach to returning to exercise postpartum and is intended to complement—not replace—care from your doctor or pelvic floor therapist.
WEEKS 1-3
WEEKS 4-6
WEEKS 7-9
WEEKS 10-12
WEEKS 12+
Every Body is Different,
Every Recovery is Different
Rest and Acceptance
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Intentional diaphragmatic breathwork
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Meditation to reconnect with body postpartum
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Skin-to-skin with baby
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Minimal movement
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Depending on birth, incorporate 5min walks after week 1
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Journal thoughts
Mind Body Connection
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Core & Pelvic floor strengthening movements (glute bridges, bird dogs, dead bugs etc.)
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5-min walks 2-3x a week
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Increase walking time each week by 2-3 minutes or as it feels right for your body
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C-section & perennial care
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Hold space for your birth story
Start Slow & Intentional
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Brace breathing with body weight movements
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One-legged balance practice (use chair or wall for stability)
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Light dumbbells, resistance bands & weights coupled with breathing techniques
Increase Intensity
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Incorporate some two-legged hop movements & see how body feels
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If hops feel good, try jumping rope 5-10 times
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Increase intensity incrementally if your body has no signs of issues (see back for more information)
Incremental Build
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Increase weight as feels good
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Test some harder balance movements
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Increase difficulty of pelvic floor exercises (i.e. include knee touch on bird dogs, pause at top of glute bridge etc.)
Postpartum Rehab Considerations
Modify Movements If:
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Pain is present (not necessarily discomfort but sharp pains)
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Pressure or bulging
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Excessive leaking
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Coning of the abdomen
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Breath changes (holding, gasping) or you can’t maintain a brace breath performing movement
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Something just doesn’t feel right
Remember
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Listen to what your body needs, not what the bounce-back culture says
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Assess readiness: function & foundation over time
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Movement over perfection, no band-aid fixes
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Don’t rush your recovery, it is a process
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Your recovery is just that, YOURS
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Just because you can, doesn’t mean you should
The Divine Difference
Wherever you are in your journey—trying to conceive, pregnant, or years postpartum—you don’t have to travel through it alone. With your story at the center, each program is customized for you & designed to help you retrain breathing patterns, rebuild core strength, support your pelvic floor, & improve endurance—while addressing common concerns like diastasis recti, back pain, & sciatica.
