Daily Guide for Postpartum Recovery: A Step-by-Step Path to Health and Strength After Birth

The birth of a child is a profound experience that brings both physical and emotional changes. A crucial part of the postnatal phase is postpartum recovery, a process aimed at restoring the body to its pre-pregnancy state after childbirth. In this article, we highlight the importance of postpartum recovery, the ideal time to start, the recommended exercises, and what can happen if postpartum recovery is neglected.

When should you start postpartum recovery?

It is increasingly recommended to start activating the pelvic floor and the transverse abdominal muscle (Musculus transversus abdominis) shortly after birth (e.g., 24 hours). These early exercises are gentle and do not involve intense movements, focusing instead on mild activation and awareness of the muscles. Studies have shown that early activation of these muscle groups promotes healing and speeds up recovery.

What does postpartum recovery involve?

Postpartum recovery includes a series of exercises specifically designed to strengthen and regenerate the muscles of the pelvic floor, abdominal muscles, and other body parts affected during pregnancy and childbirth. Typical exercises include:

• Pelvic floor exercises: These strengthen the pelvic floor muscles and help prevent incontinence issues.
• Activation of the transverse abdominal muscle: This is the deepest abdominal muscle, contributing to the stabilization of the spine and pelvis.
• Breathing exercises: These help activate the abdominal muscles and improve posture.
• Mobilization exercises: They promote mobility and relaxation of the body.

When is the latest you should start postpartum recovery?

There is no strict deadline for starting postpartum recovery, but the earlier you start, the better the chances of a full recovery. It is recommended to start recovery exercises by three to six months after birth at the latest to avoid long-term complications.

What can you do for postpartum recovery?

In addition to specific postpartum recovery exercises, other measures support regeneration:

• Healthy diet: A balanced diet helps the body recover and obtain necessary nutrients. Check out my article on diet and postpartum recovery.
• Adequate rest: Sufficient sleep and rest periods are essential for healing and regeneration.
• Gentle movement: Walks and light physical activities promote circulation and the healing process.
• Professional support: Attending postpartum recovery classes with experienced physiotherapists or midwives can be very helpful.

Is it too late for postpartum recovery?

It is rarely too late to start postpartum recovery. Even if you do not start immediately after birth, postpartum exercises can still have positive effects months or even years later. The body has an amazing regenerative potential, and targeted training can still yield improvements later on.

What happens if you do not do postpartum recovery?

If you skip postpartum recovery exercises, various issues may arise:

• Weak pelvic floor: This can lead to incontinence problems.
• Weak abdominal muscles: This can affect posture and cause back pain.
• Slow uterine regression: This can result in prolonged bleeding and discomfort.
• General weakness and exhaustion: The body recovers more slowly, leading to overall fatigue and malaise.

Overall, postpartum recovery is an essential process that not only promotes physical health but also enhances the general well-being of the mother after childbirth. Early and consistent training can prevent long-term complications and contribute to a strong, healthy foundation for everyday life with the newborn.

Postpartum recovery exercises – 3 phases

Postnatal recovery is more than just a way to achieve a flat stomach. By regularly and specifically training the deep transverse abdominal muscles, you can not only improve your outward appearance but also promote the health of your entire body. Daily, repeated abdominal contractions are a simple exercise that can easily be integrated into your daily routine and offers enormous benefits.

The following phases of recovery can be started at any time, even 1 or 2 years after birth. However, you should always start with phase 1.

Phase 1 – Postpartum recovery exercises

From 24 hours after birth

Rest and recovery are the priorities. Your body has just gone through immense exertion and needs time to heal.

Begin with light breathing exercises to activate the pelvic floor and practice abdominal drawing-in maneuvers. This strengthens the transverse abdominal muscles and supports regeneration.

From week 2 after birth

The most important thing is to start consciously exhaling while lying down a few days after birth, as soon as you feel fit again, and drawing in your navel.

Simply exhaling activates the deep abdominal muscles, and by drawing in the navel, the brain can relearn to engage the deep transverse abdominal muscle.

Daily Abdominal Drawing-In to Activate the Deep Abdominal Muscles

Pay attention to your posture and avoid overstraining the muscles by lifting and carrying correctly, always with a straight back. Bend your knees to pick things up from the floor. Do not lift heavy objects.

Postpartum Recovery – Phase 2

If you can already maintain firm abdominal tension, you can proceed with additional exercises. However, you must already be able to firmly tense your abdomen (tighten the pelvic floor and draw in the navel).

Exercises

Transversus Abdominis Breathing

Instructions: Lie on your back, knees bent, and feet flat on the floor. Place your hands on your lower abdomen. Breathe deeply through your nose, so your belly rises. Exhale through your mouth, drawing your navel to your spine. Hold this position for a few seconds, then release.

Benefits: Activates and strengthens the deepest layer of abdominal muscles and promotes overall core stability.

Pelvic Tilts

Instructions: Lie on your back, knees bent, and feet flat on the floor. Inhale and as you exhale, tilt your pelvis toward your ribs so that your lower back is flat against the floor. Hold this position for a few seconds and then release.

Benefits: Engages the lower abdominal muscles and provides gentle core activation.

Heel Slides

Instructions: Lie on your back, knees bent, and feet flat on the floor. Place your hands on your hip bones. As you exhale, slowly slide one heel along the floor until your leg is extended. Ensure that your lower back remains flat on the floor. Return to the starting position and repeat with the other leg.

Benefits: Improves coordination and control of the core muscles without excessive strain.

Single Leg Lifts

Instructions: Lie on your back, knees bent, and feet flat on the floor. Slowly lift one leg, keeping the knee bent, until the thigh is perpendicular to the floor. Lower it back down and repeat with the other leg.

Benefits: Strengthens the lower abdominal muscles and improves core stability.

Postpartum Recovery – Phase 3

Ask your doctor if you can start a postpartum recovery course after 6-8 weeks. In case of a cesarean section, possibly after 10-12 weeks.

Now the lower oblique abdominal muscles can also be included in the exercises. It is important to continue avoiding exercises that increase intra-abdominal pressure and to firmly tighten the abdomen and pelvic floor in all exercises. Only perform the following exercises if you can already maintain firm abdominal and pelvic floor tension.

If you notice that your abdomen bulges despite tension when lifting your head while lying on your back, you may not yet be able to adequately maintain abdominal tension.

Exercises

• Pelvic Floor Exercises (Kegel Exercises)
• Instructions: Sit or lie comfortably. Contract the pelvic floor muscles as if you were stopping the flow of urine. Hold the contraction for a few seconds, then slowly release. Repeat 10-15 times.

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• Bridges
• Instructions: Lie on your back with your knees bent and feet flat on the floor. Slowly lift your pelvis until your body forms a straight line, then lower it back down. Repeat 10-15 times.

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• Side Leg Lifts
• Instructions: Lie on your side, support your head with your arm, and slowly lift the top leg up and down. This exercise strengthens the side abdominal muscles and hips. Repeat 10-15 times per side.

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• Modified Plank
  • Starting Position: Begin on your hands and knees, with your wrists directly under your shoulders and your knees under your hips. Lift your knees off the ground.
  • Engage Core: Tighten your abdominal muscles by drawing your belly button toward your spine. Keep your back flat and your hips aligned with the rest of your body. Avoid sagging or arching your back.

• Dead bug: Lie on your back. Bend your knees at a 90-degree angle so that your shins are parallel to the floor.
• Engage Core: Tighten your abdominal muscles, pressing your lower back into the floor. This helps to stabilize your spine throughout the movement.
• Movement: Slowly lower your left leg toward the floor and then the right leg. Return to Start: Bring your right arm and left leg back to the starting position, maintaining control and keeping your core engaged.

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• Starting Position: Get on all fours, with your hands directly under your shoulders and knees under your hips. Cat Pose: Exhale, tuck your chin to your chest, and arch your back upward like a stretching cat. Cow Pose: Inhale, lift your head and tailbone upward, allowing your belly to sink and your back to arch downward.

• Starting Position: Begin on your hands and knees, with your wrists directly under your shoulders and your knees under your hips. Keep your back flat and your head in a neutral position, looking down at the floor.
• Engage Core: Tighten your abdominal muscles to stabilize your spine. Make sure your back remains flat and your hips are level.
• Extend Opposite Arm and Leg: Simultaneously extend your right arm straight forward and your left leg straight back, forming a straight line from your fingertips to your toes. Keep your hips level and avoid rotating your torso.

The articles on health topics do not replace a visit to the doctor. You can find more information here.

Sonja

Sonja is a nutritionist and holds a PhD in epidemiology with many years of experience in health research. Since the birth of her two children in 2019 and 2023, she has been deeply engaged with the topic of postpartum recovery and how to regain a healthy and beautifully firm body after pregnancy. She wants to help you get fit again after pregnancy!