19/06/2026
Some tips for those first 6-8 weeks postpartum!
1. Hydration & Nutrition (Week 1-2)
Your body is healing tissue and possibly making milk both are thirsty, calorie-demanding jobs. Aim for water with every feed, and don't skip meals waiting until you're "not busy." Nutrient-dense, easy foods (protein, iron, healthy fats) support tissue repair and energy.
2. Pelvic Floor & Toilet Habits
Gentle pelvic floor awareness can start almost immediately, think "switch on, switch off" rather than hard contractions. Going to the toilet matters too: avoid straining, use a footstool to optimise position, and don't hold wees or hold your breath when you go.
3. Breathing for Core Connection
Before any "ab work," reconnect breath to deep core. Slow diaphragmatic breathing, inhale and let the belly soften, exhale with a gentle pelvic floor lift rebuilds the line between breath, deep core, and pelvic floor.
4. Mobility for Feeding & Sitting
Hours of feeding and sitting tighten hips, round shoulders, and stiffen the neck. Simple shoulder rolls, neck stretches, seated hip openers, and ankle pumps counter that, small, frequent resets rather than a "workout."
5. Short Walks, Gradually Building
Start with short walks outside as soon as you feel ready, even 5-10 minutes. Sunlight and fresh air help regulate mood and sleep-wake rhythm, which matters enormously in the fog of early postpartum. Build duration gradually based on how your body responds, not a fixed schedule.
6. The Six-Week Pelvic Health Check
Around six weeks, book an appointment with a pelvic health physio, regardless of birth type. A vaginal birth needs assessment for pelvic floor and perineal healing; a C-section needs scar and abdominal wall assessment. Both need a full check of core function, pelvic floor strength/coordination, and any diastasis, because "cleared at six weeks" by a GP often isn't the same as a functional assessment for return to exercise.
7. Coaching & Community
A postpartum-specific coach helps you progress safely and rebuild strength without rushing back to pre-baby intensity too soon. Equally important: surrounding yourself with other moms going through the same.
