In the Beginning: Navigating the Immediate Postpartum Period with Movement & Compassion
Your body just did something extraordinary. The hours and days after birth are tender, powerful, and deeply personal — a season often called the fourth trimester. It’s a time of profound physical and emotional change, and while every postpartum journey looks different, one thing remains true: your body deserves care that’s gentle, intentional, and rooted in respect.
One of the most common questions new mothers ask is:
“When is it safe to start moving again?”
According to the American College of Obstetricians and Gynecologists (ACOG), many women with uncomplicated births can begin gentle pelvic floor, core, and breath work within hours or days of delivery — when they feel ready and supported.[¹] The key is to begin with restorative, mindful movement, not intensity.
Why Start Gentle Movement Early
Rebuilding Core & Pelvic Floor Function
After pregnancy and delivery, your pelvic floor and deep core muscles need retraining. Gentle breathing and awareness exercises help reconnect these muscles, support bladder and bowel control, and improve postural stability.[²]Supporting Mental Health
Research consistently shows that exercise in the postpartum period can help reduce symptoms of depression and anxiety by improving circulation, hormone balance, and sleep.[³] Even short bouts of low-impact movement can make a meaningful difference.Myth Busting: Exercise and Milk Supply
One of the most persistent myths in postpartum wellness is that exercise negatively affects lactation. Studies show that moderate, appropriate exercise does not reduce milk supply or change its nutritional content.[⁴] In fact, movement can enhance energy and emotional well-being — both key factors in supporting breastfeeding.Building Toward Long-Term Health
Gentle postpartum movement also contributes to better cardiometabolic health, helping regulate blood pressure, glucose levels, and weight during recovery.[⁵]
How to Begin (Safely & Compassionately)
Start with Breath and Awareness
Begin with deep, diaphragmatic breathing — feeling the ribs expand, the pelvic floor respond, and your body re-center. This simple foundation begins restoring internal strength and coordination.Progress Gradually
Gentle movements like bridges, side-lying leg lifts, and supported core work help restore muscle function without strain. Avoid “crunches” or high-pressure movements early on.Adapt Daily
Some days your body will crave rest, others it will feel ready for a little more. That rhythm is normal. Healing isn’t linear — your movement plan shouldn’t be either.Watch for Feedback
Stop or scale back if you experience pain, heaviness, bulging at the abdomen, or increased bleeding. Those are cues that your body needs more recovery time.Seek Support
Working with a professional trained in postpartum movement — such as a Perinatal Movement & Wellness Doula or pelvic health physical therapist — ensures your plan aligns with your recovery and your care provider’s guidance.
Every Postpartum Journey Is Different
Some days will feel like progress; others will feel like pause. Both are valuable. Your recovery is not a race back to “normal” — it’s the beginning of a new, evolving strength.
As a Perinatal Movement & Wellness Doula, I help women bridge the gap between clinical guidance and real life — offering evidence-based movement, breathwork, and wellness coaching that adapts to your body and your season. Whether your goal is rebuilding your core, restoring your energy, or simply feeling at home in your body again, you don’t have to do it alone.
About the Author
Amanda Hershberg, CPT, NBC-HWC, PCES, RYT, is the founder of MOVE Like A Mother 757 and a Perinatal Movement & Wellness Doula. She brings over 20 years of experience in movement and health coaching, specializing in pregnancy-specific exercise, postpartum recovery, and evidence-based wellness. Amanda partners with clients to integrate movement and lifestyle practices that support healthy pregnancies, holistic birth preparation, and sustainable postpartum healing.
Disclaimer
The information provided in this post is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult your healthcare provider before beginning any new exercise or wellness program, especially after birth. Exercise may not be suitable for everyone in the postpartum period, and individual guidance from your care team is recommended.
References
[¹] American College of Obstetricians and Gynecologists. Physical Activity and Exercise During Pregnancy and the Postpartum Period. ACOG Committee Opinion No. 804, April 2020. https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2020/04/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-period
[²] Hilde, G. et al. (2022). Postpartum pelvic floor muscle training and urinary incontinence: A randomized controlled trial. BMJ Open.
[³] Poyatos-León, R. et al. (2017). Exercise for the prevention of postpartum depression: A systematic review and meta-analysis. American Journal of Obstetrics & Gynecology, 217(1):94–103.
[⁴] Lovelady, C.A. (2011). Balancing exercise and lactation: What the research tells us. Journal of Human Lactation, 27(3):293–301.
[⁵] Davenport, M.H. et al. (2018). Impact of prenatal and postpartum exercise on maternal cardiometabolic outcomes: A systematic review and meta-analysis. British Journal of Sports Medicine, 52(21):1367–1375.
