Returning to Movement After Birth: Where to Start

Written By Rachel Flynn

The postnatal period is a time of enormous physical, emotional and practical adjustment, even if it’s not your first birth.  First time parents can feel unsure about when and how to return to exercise or a movement practice, even if it was part of their routine before and during pregnancy.

Frequent concerns during the postnatal period include a lack of time, fatigue, changes to the body, changes to strength and fitness, pelvic floor symptoms, and a change in body confidence.

Whether or not it’s your first birth, know that there is no universal timeline for returning to exercise or a movement practice.  It varies hugely from person to person.  

What is generally found to be helpful is rebuilding strength, mobility and confidence gradually, and not sticking to a strict or rigid timeline.  Go slowly, without pressure, at your own pace.

Our postnatal courses at Breathing Space, Dublin 8 are designed to specifically support you during this time of transition, and led by instructors who are specifically experienced and qualified in postnatal Reformer and Mat Pilates.

Understanding Recovery After Birth

Your recovery after birth goes well beyond the traditional 6-week check-up.  Your body may still be adapting to pelvic floor recovery, abdominal wall changes, hormonal changes, sleep deprivation, as well as feeding and carrying a baby.

And each person’s birth experience and recovery is different, whether you’ve had a vaginal birth or a caesarean birth, or whether it’s your first baby versus subsequent births.  Comparing your recovery journey with others can be unhelpful when each person's circumstances and experience are unique.

Why Movement Matters in the Postnatal Period?

A lot of postnatal movement advice focuses on weight loss.  At Breathing Space, Dublin 8 we focus on the wider health and wellbeing benefits of postnatal movement and how it can support your energy levels, mood and mental health, strength for daily tasks, posture, body confidence, and recovery from the physical demands of parenting.

Everyday tasks that require strength in the early stages of parenting include:

  • Lifting and carrying a baby

  • Feeding positions

  • Pushing a pram or buggy

  • Getting up and down from the floor

  • Carrying changing bags and car seats

In terms of the positive benefits of movement on the mental wellbeing of new parents, an American review of research literature concluded that regular prenatal and postnatal physical activity (compared with inactivity) reduces the risk of developing depression after the birth of a child.

Signs You’re Ready to Begin Moving Again

Being ready to move again isn’t about reaching a certain date in your calendar. It’s much more holistic than that, and very individual.  Some positive signs that you might be ready to re-start or start a movement practice again include:

  • Bleeding has reduced appropriately

  • Walking feels comfortable

  • You feel ready to dedicate a little time and energy to yourself

  • You have medical clearance where appropriate and necessary

Because each person’s postnatal recovery follows a different timeline, there might be some signs that you need some additional support before returning to, or starting, a movement practice.  These include:

  • Pelvic pressure or a feeling of heaviness

  • Urinary leakage

  • Pain during movement

  • Persistent abdominal doming

  • You don’t feel ready (trust yourself)

If you have any ongoing recovery concerns, or feel that you need some specialised support for your recovery, we encourage you to seek advice from a physiotherapist specialising in postpartum health and recovery. Milltown Physio specialise in Pelvic Health.  Sometimes a bit of specialist support at the right time can make all the difference to your postpartum recovery in the short and long term.

Where to Start: The Foundations

Reconnect with your breath

Reconnecting with your breath postpartum is really important for core function and pelvic floor recovery because your diaphragm and pelvic floor function as a team.  Slow diaphragmatic breathing helps you inhale and exhale properly and fully, while gently engaging deep core muscle without strain.  Complete exhalation prevents downward pressure on the pelvic floor, which is key to preventing or reducing urinary leakage and pelvic organ prolapse.  Connecting with your breath, focusing on a complete inhale and exhale, reduces stress and anxiety by calming down your nervous system.  This helps your body and mind manage the demands of early parenthood.

Start with walking

Walking is one of the best postpartum options you can choose. It’s free and accessible, and supports both your body and mind postpartum.  Start with shorter distances and gradually build up your capacity and stamina.  You could start with a short walk down the street and back, or short park walks.  Walking with the pram or buggy adds a little extra challenge while you and your baby get some fresh air.

Try not to focus on the distance and intensity of your walking in the early days.  You’ll get the most benefit if you focus on consistency, even if that’s a very short walk a couple of times a week to start with.

Rebuild core and pelvic floor awareness 

Postnatal core work is not the same as traditional abdominal exercises.  The focus is more on coordination, stability, and function.  When you feel ready to start rebuilding core and pelvic awareness, this is the time when you might most benefit from specialist guidance from experienced postnatal movement instructors, whether that’s Pilates, Yoga, the gym, or any other postnatal movement practice.  A specialised postnatal professional will be able to support you with the right guidance and advice during this important stage of your recovery.

Add strength gradually 

Strength training helps support you with the physical demands of parenting, but the emphasis is best placed on quality over intensity in the postpartum period.  Again, advice and guidance from a postpartum specialist can help you build your strength gradually and appropriately.

How Postnatal Pilates Can HelP?

Pilates is frequently recommended as a suitable postpartum movement practice.  This is because of the many benefits it offers, including:

  • Improved core support

  • Pelvic floor awareness

  • Supported posture

  • Strength for everyday activities as a new parent

  • Increased body confidence

Postnatal Pilates, whether on the Mat or Reformer, provides a structured way to rebuild strength while respecting the individual nature of postnatal recovery.  

At Breathing Space, Dublin 8 we offer Postnatal Mat and Reformer Pilates in blocks of 6 - 8 classes so that you have consistent and individualised support from the same specialised instructor.

The Importance of Community

The importance of community can’t be underestimated during postpartum recovery. Whilst each person’s experience and journey will be different, many new parents find a huge amount of support and encouragement in postnatal groups. The opportunity to be part of a community is another reason why our Postnatal Pilates courses run in blocks of 6 - 8 weeks.  

Small postnatal group classes offer connection, shared experiences, emotional support, as well as routine and structure.  It’s also a great way to get recommendations for other postnatal specialist services and providers in your area.

What to Expect from a Postnatal Course

Attending a postnatal class might be something that you crave, or you might feel anxious about what to expect. Our postnatal courses at Breathing Space, Dublin 8 come with no expectation to “get back to normal”. The movements and exercises offered are adapted to different recovery stages and requirements. The focus is on rebuilding gradually, rather than pushing too hard or too soon.

Our postnatal courses typically including: [edit this list according to typical course content]

  • A relaxed atmosphere, allowing you to feed, change or soothe your baby whenever the need arises

  • Breathing exercises

  • Core and pelvic floor work 

  • Functional and gradual strength building

  • Mobility exercises

  • Education about postpartum recovery

  • Opportunities to ask questions 

Our Postnatal Mat and Reformer Pilates courses are suitable from 6 weeks after vaginal birth or 12 weeks after cesarean birth.  Non-birthing parents and other caregivers are also welcome at our postnatal courses.  Visit our website for more information, dates, or to book your place on one of our postnatal courses.

What the Research Says

Regular postpartum exercise is associated with improved physical function, mental wellbeing, reduced risk of depression, and improved quality of life.

There is evidence to show that appropriate postnatal exercise can support both physical recovery and psychological wellbeing. Guidance from the HSE in Ireland and the NHS in the UK recommend starting with gentle exercise, such as walking, and incorporating pelvic floor muscle exercises into any postpartum routine.  Both organizations also emphasise the benefits of postpartum exercise on mental wellbeing and energy levels, as well as the physical benefits.

Tips for Returning to Movement Successfully

If you’re about to return to movement, or start a new movement practice, after the birth of your child, here are some top tips:

Conclusion

Returning to your movement practice after birth is not about reaching, or getting back to, a particular fitness level as quickly as possible. It’s about rebuilding strength gradually, and building confidence and trust in your body.  Each person’s postpartum journey is different, and rarely is it a straight path of linear progression.  Try to be patient and kind to yourself as you navigate this new chapter of your life, and seek specialised professional support that meets you where you are.

If you’re looking for postpartum Mat or Reformer Pilates led by experienced and specialised instructors,  our postpartum courses and classes starting this autumn will be availble to book later in summer.


Rachel Flynn
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