Why You Don’t Have to Wait 6 Weeks to Start Moving Postpartum
We’ve all heard it: “Wait until your 6-week checkup before doing anything.” But if you’re a new mom recovering from an uncomplicated birth, current research shows you don’t have to wait to start gentle movement and doing so can actually improve your recovery and mental health.
The Outdated 6-Week Rule
Traditionally, moms were told to wait until their postpartum checkup to start moving. While medical clearance is still essential for more intense activity, guidelines now emphasize that gentle, low-impact movement can be started as soon as you feel ready.
The Benefits of Early Gentle Movement
Early postpartum activity helps you:
Reduce pelvic and low back pain
Strengthen your pelvic floor and core muscles
Support diastasis recti recovery
Improve sleep and mood
Lower your risk of postpartum depression
What the Research Says
Vesting et al. (2023): Women who started low-impact exercise in the first 3 months postpartum had less pelvic pain, stronger pelvic floors, and better diastasis recovery up to 12 months postpartum.
Tomioka et al. (2022): Increased physical activity two months postpartum linked to better mental health scores.
ACOG Guidelines: Exercise can be resumed as soon as you feel physically able after an uncomplicated delivery.
How to Start Moving Postpartum*
Begin with diaphragmatic breathing (2–3 sets x 5 breaths a few times per day).
Add short walks (5–10 minutes), increasing as you feel comfortable.
Practice gentle pelvic floor activation (think gentle TA contractions).
Try mobility and stretching like cat/cows or supported squats.
*Always listen to your body and consult your healthcare provider if you have pain or complications.
Building Toward Full Training
Postpartum training will look different than your pre-baby workouts, but it lays the foundation for long-term strength. Starting with breathing, walking, and gentle activation means you’ll transition to heavier, more intense workouts safely and with confidence.
How I Can Help You:
I help postpartum moms rebuild their strength using evidence-based training that respects your body’s healing timeline. If you want a customized plan that meets you where you are, let’s chat.
Ready to start your postpartum recovery with confidence? Book a consultation or send me a message today.
