After giving birth, many new moms feel overwhelmed and exhausted. Others are itching to get back to exercising regularly, especially if they were active before and during pregnancy.
Of course, many experience all of these emotions (and more) at once. No matter what you’re feeling, having a postpartum workout plan may help you feel better physically and emotionally.
When to Start Postpartum Workouts
It is important to consult your healthcare provider for medical clearance before exercise, especially if you had a c-section or experienced a complication during pregnancy or birth. Women who have had normal vaginal deliveries should usually be able to begin light exercise, such as walking, a few days after delivery. Only do this if you feel ready, though.
Best Postpartum Exercises
You’ll want to do basic exercises that strengthen major muscle groups. Start with 10 to 20 minutes a day, and work up to 30 or more minutes of moderate-intensity exercise.
If you performed vigorous-intensity exercise before pregnancy, you can return to that after birth, as long as you do so gradually and with guidance from your provider.
Breastfeeding and baby holding can really make your neck stiff. Be sure to relax your neck a few times each day. Gently drop your neck forward and let the weight of your head pull your neck and stretch it, holding for 5 to 10 seconds. Lift your head and drop your right ear to your right shoulder, again taking care to be gentle in your movements.
Let it rest there for 5 to 10 seconds. Repeat on the left side. Once again returning to center, carefully relax your head backward, gazing upward and holding for 5 to 10 seconds.
