In addition to being a wonderful and life-changing event, giving birth causes many physical and emotional changes in new mothers. Postpartum care plays a vital role during this phase, as your body needs time, patience, and the right approach to heal. Performing safe and gentle postnatal exercises that promote healing without endangering your body is one of the most important aspects of postpartum recovery.
But when is the right moment to start? And which exercises are safe for new moms? Let’s find out.
Why Postpartum Exercise Matters
Postpartum exercise is about healing, regaining mobility, and improving your general well-being, not about rapidly returning to your pre-pregnancy body. Gentle movements can:
- Improve blood flow and elevate energy levels
- Fortify weakened abdominal and pelvic floor muscles
- Reduce stress, anxiety, and symptoms of the “baby blues”
- Enhance sleep quality
- Support long-term core and back strength
Every woman’s body heals at its own pace, which is why direction from a trusted expert like Dr. Nupur Sharma, IVF & Gynaecology Specialist in Zirakpur, can make a big difference. She ensures your recovery plan aligns with your specific health needs.
When to Start Post Pregnancy Workouts
The timing depends on the type of delivery:
- Normal (Vaginal) Delivery: If you feel ready, you can usually start light exercises like walking or mild stretching a few days after delivery.
- C-Section Delivery: Recovery takes longer. Most of the time, doctors advise delaying starting structured exercises for at least 6 to 8 weeks.
Consult your gynaecologist before beginning any postpartum exercise regimen. Dr. Nupur Sharma at Advamed closely assesses your health and recuperation status to make sure you don’t overstress your body during this delicate time.
Gentle Postnatal Workouts to Try
Here are some safe exercises you can start with, once your doctor gives the okay:
1. Deep Breathing with Abdominal Contraction
This is one of the easiest exercises to start within the first 24 hours after delivery.
- Lie on your back or sit comfortably.
- Take a deep breath, letting your belly expand.
- Exhale and lightly contract your abdominal muscles.
This strengthens the core and promotes a quicker postpartum recovery.
2. Pelvic Floor Exercises (Kegels)
Childbirth can weaken the pelvic floor, leading to urinary incontinence. Kegel exercises help restore muscle tone.
- Squeeze your pelvic muscles as if trying to stop urination.
- Hold for 5–10 seconds, then release.
- Repeat 10–15 times, several times daily.
3. Gentle Walking
Walking is one of the safest and most effective methods to stay active. It boosts mood, enhances circulation, and gently reintroduces physical activity. Begin with 5–10 minutes a day and progressively increase.
4. Bridge Pose
It strengthens the lower back and glutes.
- Lie on your back with knees bent and feet flat.
- Slowly lift your hips, hold for a few seconds, then lower down.
5. Cat-Cow Stretch
This yoga pose assists in improving flexibility and easing back tension.
- Get on all fours.
- Inhale, arch your back (cow).
- Exhale, round your spine (cat).
- Repeat 10–15 times.
These gentle postnatal workouts can be slowly advanced into more structured routines as you regain strength.
Warning Signs to Stop Exercise Immediately
While being active is beneficial, listen to your body. Stop exercising and consult your doctor if you experience:
- Heavy vaginal bleeding
- Severe abdominal or pelvic pain
- Dizziness or fainting
- Difficulty breathing
- Increased swelling around the C-section scar
Your health and safety always come first.
Role of Expert Guidance in Postpartum Recovery
very woman recovers differently. A number of factors are important, including the type of delivery, any pre-existing medical conditions, and overall fitness level. At this point, medical supervision is essential.
At Advamed, Dr. Nupur Sharma, a leading IVF & Gynaecology Specialist in Zirakpur and Director of the hospital, offers customized postpartum gynaecological care. She assists new mothers by:
- Developing safe and progressive postpartum exercise plans
- Monitoring healing from C-section or vaginal deliveries
- Giving guidance on breastfeeding and nutrition
- Addressing concerns like urinary incontinence or pelvic pain
- Offering comprehensive support through the transition into motherhood
Her approach ensures the health of both mother and child by fusing medical expertise with compassionate care.
How Advamed Supports New Mothers
Advamed Hospital &Adbaby IVF Centre is committed to safe motherhood and healthy childhood, offering advanced maternal and neonatal services. Our Neonatal ICU and gynaecology services guarantee complete care for mother and child if your postpartum journey involves medical complications.
Advamed is a trustworthy partner at every stage of motherhood thanks to our committed Antenatal & Pregnancy Care services, which also ensure a seamless transition from pregnancy into the postpartum period.
Final Thoughts
Your body needs to be nurtured during the postpartum phase, not pushed. You can recuperate safely, regain your strength, and confidently embrace motherhood by beginning with mild postpartum exercises and consulting experts.
If you’re a new mother looking for expert care, contact Advamed to find out more about our full postpartum and gynaecology services. Your healing journey deserves the right support—and we are here to give it.
