Welcome to our Postpartum Exercise Timeline video! From birth to 12 weeks, we at Moment of Truth Physical Therapy, guide you on a safe and effective journey to regain your strength and fitness post-birth. This is a comprehensive guide designed to take you from the first two weeks of rest and recovery, all the way to resuming regular exercise.
Weeks 0-2: Rest & Recuperation
The first two weeks after giving birth are vital for rest and recovery. There should be no focus on exercise during this period. Spend this time connecting with your baby, eating nourishing foods, getting enough sleep, and breastfeeding. Don't forget to wear supportive clothing or a belly band to help your muscles recover, especially if you are dealing with diastasis recti.
Weeks 2-6: Incorporating Small Movements
As you progress into weeks 2-6 postpartum, it's time to incorporate small, intentional movements into your daily routine. Engage in activities such as deep belly breathing and taking walks with your baby. These will gently help to improve your basic mobility.
Weeks 6-8: Postpartum Follow-Up & Assessment
Between weeks 6 and 8, you should have your postpartum follow-up appointment with your healthcare provider. During this period, we also recommend scheduling a Discovery Session with our physical therapy team to evaluate if your body is ready for more intensive activities or if it needs more rest and smaller movements.
Weeks 8-12: Gradual Exercise Introduction
Once you've been cleared for exercise, you can slowly introduce basic core exercises, mobility exercises to address tailbone and back pain, and cardio exercises like using the elliptical or walking on a treadmill.
As you grow more comfortable, exercises such as planks, bicycles, jogging, and more can be added to your routine. If you're not experiencing urinary incontinence, you can even incorporate squats, shoulder presses, and stair climbing into your workout.
Remember, every woman's postpartum journey is unique. Always listen to your body and consult with healthcare professionals for personalized advice. Follow our timeline and embrace the journey back to fitness post-birth.
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