7 Healing Postpartum Workouts to Support Healing
1. Pelvic Floor Activation Exercises
The pelvic floor plays a pivotal role in postpartum recovery, yet it’s often overlooked. These muscles support your bladder, uterus, and bowel — so strengthening them is crucial, especially after childbirth. Gentle pelvic floor activation exercises help rebuild muscle tone, prevent urinary incontinence, and improve core stability.Start by finding a comfortable seated or lying position. Focus on slowly squeezing and lifting your pelvic floor muscles as if stopping the flow of urine, then relax completely. Hold each contraction for 3 to 5 seconds, gradually increasing as your strength improves. Consistency is key here; performing these exercises multiple times daily can yield noticeable benefits within weeks.Remember, avoid overexerting. The goal is gentle activation, not straining. Listening to your body and breathing deeply during these exercises enhances blood flow and relaxation. Incorporating pelvic floor activation into your daily habits supports healing while minimizing discomfort and restoring confidence in your body’s strength.
2. Diaphragmatic Breathing
Breathing is something we often take for granted — but post-pregnancy, diaphragmatic or deep belly breathing becomes a powerful tool for healing. This breathing technique activates your diaphragm, improves oxygen flow, and gently engages your core muscles, including the pelvic floor.To practice diaphragmatic breathing, sit or lie down comfortably. Place one hand on your chest and the other on your belly. As you inhale deeply through your nose, let your belly rise, feeling it expand outward. Exhale slowly through your mouth, allowing the belly to fall. Focus on slow, controlled breaths, aiming to extend your exhales longer than your inhalesThis simple yet effective exercise not only aids physical recovery but also calms the nervous system, reducing stress and promoting relaxation. It’s especially beneficial for new moms coping with sleep deprivation and anxiety. Daily practice — even for just 5 minutes — can profoundly support your postpartum healing journey.
3. Cat-Cow Stretch
The Cat-Cow stretch is a gentle spinal mobilization exercise that has stood the test of time in yoga and physical therapy alike. After childbirth, many new moms experience back stiffness, poor posture, or tension due to carrying and nursing their babies. This stretch helps ease discomfort while gently improving spinal flexibility.Begin on your hands and knees in a tabletop position. Inhale as you arch your back, lifting your head and tailbone toward the ceiling (Cow pose). Exhale as you round your spine upward, tucking your chin and pelvis (Cat pose). Flow between these two positions slowly, synchronizing your breath with each movement.This rhythmic stretch relieves tension in the lower back, opens up the chest, and enhances circulation. It also encourages mindful breathing and body awareness — perfect for reconnecting with your changing body. Modified versions can be done seated or lying down if you need extra support.
4. Wall-Assisted Squats
Regaining leg and core strength postpartum can feel daunting, but wall-assisted squats offer a safe and effective starting point. Using a wall for support, this exercise rebuilds muscle tone in the thighs, glutes, and core while protecting your back and pelvic floor.Stand with your back against a wall, feet shoulder-width apart, about a foot away from the wall. Slowly slide down into a squat position, keeping your knees aligned over your ankles. Hold for a few seconds and then press back up. Keep your core engaged and avoid letting your knees collapse inward.Wall squats promote functional strength useful for daily activities like lifting your baby or carrying groceries. They also help improve posture and balance. Start with short holds and low repetitions, gradually increasing as you feel stronger. Remember, form is more important than speed or depth.
5. Bird Dog Exercise
The Bird Dog exercise is a low-impact movement focusing on core stability, balance, and spinal alignment — all vital during postpartum recovery. It strengthens deep abdominal muscles and supports your back without adding strain.Start on all fours, hands under shoulders and knees under hips. Slowly extend your right arm forward and left leg back, keeping your hips level and spine neutral. Hold for a few seconds, then return to the starting position and switch sides.This controlled exercise challenges coordination and builds endurance in stabilizing muscles. It’s excellent for correcting imbalances and preventing lower back pain, common after pregnancy. Incorporating Bird Dogs into your routine helps foster a strong, supported core foundation.
6. Seated Hip Circles
Postpartum hips often feel tight or misaligned from pregnancy and delivery. Seated hip circles provide a gentle way to improve hip mobility, ease stiffness, and promote pelvic alignment.Sit comfortably on a chair or exercise ball with feet flat on the floor. Slowly rotate your hips in a circular motion, making large, smooth circles. After several rotations, reverse the direction. Keep your upper body relaxed and breathe deeply.This movement stimulates blood flow to the hip joints and surrounding muscles, reducing discomfort and preparing your body for more dynamic activity. It’s a low-impact exercise that can be done anywhere — even while feeding your baby.
7. Restorative Child’s Pose
The Restorative Child’s Pose is a deeply calming yoga posture that gently stretches the lower back, hips, and thighs. It encourages relaxation and provides relief from postpartum muscle tension and fatigue.Kneel on the floor with your big toes touching and knees wide apart. Slowly fold forward, extending your arms in front or resting them alongside your body. Rest your forehead on the ground or a cushion, focusing on deep, steady breaths.Holding this pose allows your body to decompress and your mind to rest — essential components of postpartum healing. It promotes better circulation, alleviates back pain, and soothes the nervous system. Incorporate Child’s Pose into your daily routine for moments of peace and gentle restoration.
Conclusion
Navigating postpartum recovery is a unique journey for every new mom, but incorporating these 7 healing workouts can make a meaningful difference. From pelvic floor activation to restorative yoga, each exercise supports your body’s natural healing process while respecting your pace and comfort. Remember, the goal is gradual progress — listen to your body, celebrate small victories, and embrace movement as a form of self-care.
As you rebuild strength and confidence, these gentle workouts can help reduce pain, improve mobility, and enhance your overall well-being. Postpartum wellness isn’t just about bouncing back; it’s about honoring your incredible journey and nurturing your body for the long term. So take a deep breath, move mindfully, and enjoy this empowering time of healing and growth.
