6 Gentle Exercises to Perform In The First 6 Weeks Postpartum

The first few weeks after having a baby can feel overwhelming, but finding ways to reconnect with your body doesn’t have to be. Have you ever wondered how to safely start exercising after having a baby without overdoing it? You’re not alone! In this post, you’ll learn about six gentle exercises you can perform in the first 6 weeks postpartum that will help you rebuild strength, reconnect with your core, and feel empowered to start moving again. These exercises are designed to support your healing and build a solid foundation so you can eventually get back to doing all the activities you love.

If you want a detailed explanation about when it’s safe to start exercising postpartum, read my previous post on that topic. If you want videos with verbal instructions for all these exercises (and more!), check out the free Level 1 workout in my app.

1. Diaphragmatic Breathing

Why It Matters: The pelvic floor and diaphragm work together during breathing. During an inhale, your diaphragm descends to allow air into the lungs, and your pelvic floor relaxes and lowers. On the exhale, the diaphragm ascends while the pelvic floor contracts and lifts. This coordination supports your core and manages pressure within your abdomen. After having a baby, re-establishing this coordination is essential for reducing excessive pressure in your core and pelvic floor. Diaphragmatic breathing helps you connect with your pelvic floor muscles, enabling you to activate and relax them intentionally. This is the foundation for rebuilding strength in your core and pelvic floor.

How to Do It:

1. Lie on your back in a comfortable position.
2. Take a deep breath, expanding your rib cage in all directions and gently relaxing your pelvic floor.
3. As you exhale, gently contract your pelvic floor (like stopping the flow of urine), lift it upward, draw your belly button toward your spine, and draw your rib cage down and in.
4. Imagine “zipping up” your core from the pelvic floor to the rib cage.
5. Repeat for 5 breaths.

This coordination may feel challenging at first but will improve with consistent practice. You’ve got this!

2. Lower Trunk Rotations

Why It Matters: Gentle movement through your low back and core can help alleviate postpartum back aches. It also reintroduces movement to muscles and tissues that were restricted during pregnancy. For C-section mamas, this exercise can help mobilize tissue near your scar. Just be gentle and focus on small movements!

How to Do It:

1. Lie on your back with knees bent and feet flat on the floor.
2. Slowly rock your knees to one side, then to the other.
3. Move within a comfortable range—even a few inches of movement can feel good on your back.
4. Repeat 5-10 times on each side.

3. Hip Flexor Stretch

Why It Matters: Postpartum tightness in the glutes and hip flexors can cause discomfort in the pelvis and lower back. Stretching these areas promotes mobility and reduces tension.

How to Do It:

1. Lie on your back and hug one knee toward your chest.
2. Feel a gentle stretch in the front of the hip on the straight leg and in the glute of the bent leg.
3. Avoid back pain or pinching in the hip.
4. Hold for 30 seconds on each side.

4. Angel Wings

Why It Matters: Improving thoracic mobility (upper back) can alleviate back and neck pain and enhance core function. It also helps correct rib flare, a common postpartum issue, and improves posture.

How to Do It:

1. Lie on your back and place your hands near your ears.
2. Slide your arms overhead, then bring them back down.
3. Keep your lower back on the ground and avoid letting your ribs flare forward.
4. If the stretch feels too tight, roll slightly to one side and perform the motion one arm at a time.
5. Repeat 8 times.

5. Cat Cow

Why It Matters: This gentle stretch restores flexibility in your lower back and pelvis, which may have been restricted during late pregnancy. Move within a pain-free range, especially if you have abdominal incisions.

How to Do It:

1. Start on your hands and knees, with hips over knees and shoulders over wrists.
2. Round your spine as you tuck your chin to your chest (cat position).
3. Arch your back as you lift your head and tailbone (cow position).
4. Avoid pulling on incisions or causing pain.
5. Repeat 10-20 times.

6. Thread the Needle

Why It Matters: This exercise improves upper back mobility with a focus on gentle rotation. It’s especially effective for relieving tension in the mid and upper back.

How to Do It:

1. Begin on your hands and knees, with hips over knees and shoulders over wrists.
2. Reach one arm under your body, twisting gently, and hold for a few seconds if it feels good.
3. Return to the starting position and repeat on the other side.
4. Focus on feeling the stretch in your upper back rather than your lower back.
5. Repeat 10 times on each side.

Bonus: Tips for C-section Recovery

It’s important to desensitize your C-section scar to promote healing and mobility:

1. Begin by gently touching the skin above and below the scar.
2. Once the incision is fully closed, lightly touch the scar itself. Gradually introduce different textures (e.g., cotton ball, towel, soft toothbrush) to the area to desensitize it.
3. When comfortable, progress to gentle massage around the scar and then on the scar.
4. Work toward deeper pressure as tolerated.

Good scar mobility is essential for long-term recovery and comfort.

Start Small, Feel Strong

Rebuilding strength postpartum doesn’t have to be overwhelming. These six exercises are simple, safe, and effective for reconnecting with your body and supporting your healing process. By starting small, you’re laying the foundation to get back to all the activities you love.

Want more guidance? Get free videos and verbal instructions for these exercises to continue your journey with confidence. Remember, every small step counts, and you’re doing amazing!