Congratulations on your new arrival! As you navigate the beautiful chaos of new motherhood, you might be wondering: "When can I start exercising again?" or "Why does my body still feel so different?" These are questions we hear daily at C7Physio in Jaipur, and you're absolutely not alone.

Your body has done something extraordinary – it grew and delivered a human being. Now it needs time, patience, and the right guidance to heal and regain strength. Rushing back to exercise too soon can cause long-term problems, but the right postpartum recovery program can help you feel stronger than ever.

Understanding Your Postpartum Body

Pregnancy and childbirth cause significant changes to your musculoskeletal system. Here's what happened during those 9 months:

Physical Changes During Pregnancy

• •Abdominal Separation (Diastasis Recti): Your rectus abdominis muscles separated to accommodate your growing baby. This happens to nearly 100% of women by late pregnancy
• •Pelvic Floor Weakness: These muscles stretched significantly during pregnancy and delivery, affecting bladder control and core stability
• •Postural Changes: Your center of gravity shifted, causing compensatory changes in your spine, pelvis, and shoulders
• •Joint Laxity: Pregnancy hormone relaxin loosened your ligaments, making joints less stable
• •Core Weakness: Your deep core muscles (transverse abdominis, multifidus) were stretched and inhibited for months

These changes don't reverse overnight. Your body needs 6-12 months to fully recover, even longer if you're breastfeeding (relaxin remains elevated).

The Postpartum Recovery Timeline

Here's a realistic timeline for returning to exercise after delivery:

The Essential Postpartum Exercises (Weeks 1-6)

These foundational exercises can begin within days of delivery and form the basis of your recovery:

Exercise 1: Diaphragmatic Breathing

Start: Day 1 postpartum | Target: Core activation, relaxation, healing

1. 1.Lie on your back or sit comfortably with good support
2. 2.Place one hand on your chest, one on your belly
3. 3.Breathe in slowly through your nose, feeling your belly expand (not your chest)
4. 4.Exhale slowly through pursed lips, feeling your belly gently draw inward
5. 5.Perform 5-10 breaths, 3-5 times daily
6. 6.Focus on relaxation – this isn't about forcing anything

Why it matters: Proper breathing reactivates your core and pelvic floor connection, reduces stress, and promotes healing.

Exercise 2: Pelvic Floor Awareness (Kegels – Done Right)

Start: Days 2-3 postpartum | Target: Pelvic floor strength, bladder control

1. 1.Lie down or sit comfortably
2. 2.Imagine stopping the flow of urine and holding back gas simultaneously
3. 3.Gently lift and squeeze these muscles UPWARD (not bearing down)
4. 4.Hold for 3-5 seconds, breathing normally
5. 5.Fully relax for 5-10 seconds
6. 6.Repeat 5-10 times, 2-3 times daily
7. 7.Progress gradually – quality over quantity

Common mistake: Many women bear DOWN instead of lifting UP. If you're unsure, work with a pelvic floor physiotherapist for proper technique.

Exercise 3: Glute Bridges

Start: Week 2-3 postpartum (if comfortable) | Target: Glutes, hamstrings, pelvic stability

1. 1.Lie on your back with knees bent, feet flat on floor hip-width apart
2. 2.Arms at your sides, palms down
3. 3.Engage your pelvic floor (gentle kegel)
4. 4.Press through your heels to lift your hips toward the ceiling
5. 5.Create a straight line from shoulders to knees
6. 6.Hold 3-5 seconds at the top
7. 7.Lower slowly with control
8. 8.Perform 10-15 repetitions, 2-3 sets

Pro tip: This exercise helps prevent or reduce back pain while carrying your baby.

Exercise 4: Wall Push-Ups

Start: Week 3-4 postpartum | Target: Upper body strength, functional fitness

1. 1.Stand arm's length from a wall
2. 2.Place hands on wall slightly wider than shoulders
3. 3.Step back so you're at a comfortable angle
4. 4.Engage your core (gently draw belly button in)
5. 5.Bend elbows to bring chest toward wall
6. 6.Push back to starting position
7. 7.Keep body in a straight line – no sagging belly
8. 8.Perform 10-15 repetitions, 2-3 sets

Exercise 5: Side-Lying Leg Lifts

Start: Week 3-4 postpartum | Target: Hip stabilizers, lateral core

1. 1.Lie on your side with legs straight and stacked
2. 2.Support your head with your lower arm
3. 3.Place top hand on floor in front for balance
4. 4.Engage your core and pelvic floor
5. 5.Lift top leg 12-18 inches, keeping it straight
6. 6.Hold 2 seconds, lower with control
7. 7.Perform 10-15 reps per side, 2 sets

Understanding and Healing Diastasis Recti

Diastasis recti (abdominal separation) affects 60% of women at 6 weeks postpartum. Here's what you need to know:

How to Check for Diastasis Recti

1. 1.Lie on your back with knees bent, feet flat
2. 2.Place fingers horizontally just above your belly button
3. 3.Gently lift your head and shoulders off the floor (like a tiny crunch)
4. 4.Feel for a gap between the two sides of your abdominal muscles
5. 5.Assess the gap: Less than 2 finger-widths = normal, 2-3 finger-widths = mild diastasis, 3+ finger-widths = moderate-severe diastasis
6. 6.Note depth too – can your fingers sink deep into the gap?

If you have diastasis recti wider than 2 finger-widths or very deep separation, work with a physiotherapist for specialized rehabilitation.

Exercises That Help Diastasis Recti

• •Diaphragmatic breathing with gentle core engagement
• •Pelvic tilts and cat-cow stretches
• •Modified side planks (on knees)
• •Dead bug exercises (with proper core engagement)
• •Heel slides with core activation

Exercises to AVOID with Diastasis Recti

• •Traditional crunches or sit-ups
• •Full planks (until gap closes)
• •Heavy lifting with breath-holding
• •Exercises that cause "doming" or bulging of your belly
• •Double leg lifts
• •Any movement that increases intra-abdominal pressure excessively

Red Flags: When to See a Physiotherapist Immediately

Seek professional help if you experience:

1. 1.Urinary Leakage: Beyond occasional leaks when coughing – if you're leaking during daily activities or can't hold urine when you feel the urge
2. 2.Pelvic Organ Prolapse: Feeling of heaviness, bulging, or something "falling out" in your vaginal area
3. 3.Severe Diastasis Recti: Gap wider than 3 finger-widths or very deep separation
4. 4.Persistent Back Pain: Back pain that isn't improving or is worsening weeks after delivery
5. 5.Hip or Pelvic Pain: Especially pain with walking, standing, or rolling in bed
6. 6.Painful Intercourse: Pain during or after sex (once you're cleared to resume)
7. 7.C-Section Scar Issues: Scar that's painful, numb, or seems to be pulling when you move

These issues are common but NOT normal – they can be treated effectively with specialized postpartum physiotherapy. Learn more about our women's health physiotherapy services.

Returning to Running and High-Impact Exercise

Want to return to running, jumping, or your pre-pregnancy fitness routine? Here's the safe approach:

Prerequisites Before High-Impact Exercise

You should be able to do ALL of these without pain, discomfort, or leaking:

• •Walk briskly for 30 minutes without any symptoms
• •Single leg balance for 10 seconds each side
• •Single leg heel raises: 20 repetitions each leg
• •Single leg squats: 10 controlled repetitions each leg
• •Hop in place 10 times on each leg without symptoms
• •Run in place for 1 minute without leaking or pain
• •Jog 1 km at easy pace without issues

If you can't do these activities symptom-free, you're not ready for running. Work with a physiotherapist to build up your capacity safely.

The Return-to-Running Protocol

1. 1.Weeks 1-2: Walk-jog intervals (1 min jog / 4 min walk) × 6 rounds, 3× per week
2. 2.Weeks 3-4: Walk-jog intervals (2 min jog / 3 min walk) × 6 rounds, 3× per week
3. 3.Weeks 5-6: Walk-jog intervals (3 min jog / 2 min walk) × 6 rounds, 3× per week
4. 4.Weeks 7-8: Walk-jog intervals (4 min jog / 1 min walk) × 6 rounds, 3× per week
5. 5.Weeks 9+: Gradual progression to continuous running, building distance by no more than 10% per week

This protocol assumes you were a regular runner before pregnancy. If you're new to running, follow a beginner running program instead.

Frequently Asked Questions

Can I do yoga postpartum?

Yes, but with modifications. Gentle postpartum yoga can begin around week 2-3. Avoid deep twists, inversions, and core-intensive poses for the first 6-8 weeks. Focus on breathing, gentle stretching, and pelvic floor-friendly poses. Many yoga studios in Jaipur offer postpartum yoga classes – look for instructors trained in prenatal/postnatal yoga.

Will breastfeeding affect my recovery?

Yes, in two ways. First, the hormone relaxin stays elevated while breastfeeding, keeping your joints looser and potentially less stable. Second, breastfeeding postures can cause neck and shoulder pain. Work on good feeding positions and do regular shoulder and neck stretches. Your full recovery may take longer (9-12 months vs 6-9 months), and that's completely normal.

Is it normal to feel pressure or heaviness in my vagina?

This often indicates pelvic organ prolapse or pelvic floor dysfunction – common but NOT normal. About 50% of women who've had vaginal births have some degree of prolapse. The good news: physiotherapy is highly effective for treating prolapse, especially when caught early. Don't wait – see a pelvic floor physiotherapist right away. This doesn't always require surgery and often improves significantly with proper rehabilitation.

When can I lift my older child?

This is tricky for moms with toddlers! Ideally, avoid lifting anything heavier than your baby for the first 2-3 weeks. Reality check: You might need to lift your older child sometimes. When you do: engage your pelvic floor first, keep them close to your body, bend your knees, and avoid twisting. Get help when possible, and have your toddler climb up onto your lap or into their high chair rather than lifting them.

How do I know if I'm overdoing it?

Warning signs you're exercising too much or too intensely: increased bleeding or return of bright red bleeding, excessive fatigue that doesn't improve with rest, pain during or after exercise, urinary leakage, feeling of heaviness in your pelvis, worsening diastasis recti (belly doming). If you notice these signs, dial back your activity and consult your doctor or physiotherapist.

Do I need to see a pelvic floor physiotherapist even if I feel fine?

Ideally, yes. In many countries, postpartum pelvic floor physiotherapy is standard care for ALL women, not just those with problems. A pelvic floor physio can identify issues before they become symptomatic, ensure you're exercising safely, and optimize your recovery. Think of it as preventive care – much easier to prevent problems than fix them later. We offer comprehensive postpartum assessments at C7Physio in Jaipur.

At C7Physio, we understand the unique challenges of postpartum recovery. Whether you're dealing with incontinence, diastasis recti, pelvic pain, or just want to ensure you're exercising safely, we're here to help. Your recovery matters – let us support you every step of the way.