Hey friend,
People are finally starting to take postpartum return to exercise seriously — and it's about time. Women shouldn't be jumping right back into their pre-baby workout routine on autopilot. But they also deserve real support in returning to movement after having a baby. Without that support, many women end up defaulting to a sedentary lifestyle "just to be safe" — which, ironically, sets them up for poorer health down the road.
If you're pregnant or newly postpartum, even thinking about returning to exercise can feel overwhelming. There are a million opinions and options out there, and figuring out what's actually right for your body can feel like a full-time job.
So I put together a quick Q+A of the questions I get asked most often about postpartum exercise.
Q: When can I start exercising again postpartum? Do I have to wait 6 weeks?
A: For most people, no — you don't need to wait a full 6 weeks to start moving. Contemporary research supports early, gentle mobilization rather than strict bed rest, and walking is often appropriate within the first 0–2 weeks postpartum for uncomplicated deliveries. My postpartum rehab program can start as early as day 1 postpartum if there are no complications.
To be clear: this does not mean lacing up for a 3-mile walk or hitting the weight rack on day one. It means starting with the right foundational work at the right dose for where you are.
Q: Where do I even begin with exercise postpartum?
A: My postpartum rehab program starts with breathwork and gentle mobility, building into short 5-minute walks by the end of week one. That's a solid, evidence-informed starting point for most people. But "postpartum return to exercise" isn't one-size-fits-all — some people are ready for light weights around 2 weeks postpartum, and others need more time. Your timeline should be based on your healing, your delivery, and how your body is responding — not a generic calendar.
Q: If I return to exercise too early, will I damage my pelvic floor?
A: Your pelvic floor goes through a lot in early postpartum — whether you had a vaginal or cesarean birth. During labor and delivery, the pelvic floor tissues stretch significantly and can take up to several months to fully recover, and cesarean healing needs real time too. So yes, we respect that healing process.
But here's the thing: bed rest isn't the answer either. Tissue needs progressive load to heal well — that's just how the body works. If you tear your ACL or have surgery on it, you don't just lie around and hope you're 100% later — you do rehab. So why do we treat postpartum recovery any differently?
Early, appropriate exercise is part of the healing process, not a threat to it. Is there such a thing as too much too soon? Absolutely. But everyday activities like sneezing, coughing, or laughing already put meaningful force through your pelvic floor — so if that alone hasn't posed a problem, I'm honestly more concerned about the effects of not moving (deconditioning, stiffness, mood, cardiovascular health) than I am about a well-guided walk or breathing exercise causing harm.
Q: How do I know if I did too much, too soon?
A: Two things to keep an eye on: bleeding and soreness/fatigue.
- Bleeding: If your postpartum bleeding (lochia) noticeably increases or turns from light/brown back to heavy red after exercise, that's a sign to scale back next session. This is usually not an emergency — just your body's way of saying "too much, too soon." However, if bleeding is heavy (soaking a pad in an hour or less), contains large clots, or is accompanied by dizziness, fever, or feeling unwell, contact your provider right away — that's beyond normal postpartum recovery and needs prompt attention.
- Soreness/fatigue: If you're unusually sore or wiped out after a session — pelvic floor, back, or anywhere else — that's your body asking for a slower progression next time, not a sign to push through.
Either of these is simply useful feedback, not a failure. Adjust the dose and keep going.
Got a question about postpartum exercise you'd like answered? Hit reply or find me on Instagram - I would love to hear it (and may feature it in a future email!).
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What's included:
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- A postpartum early rehab program
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- Weekly check-ins
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Not ready to commit? Schedule a free discovery call and let's talk about whether it's the right fit for you.
With peace and love,
Dr. Ellyn Halley, DC, Doula, Coach
Doc Halley Solutions
Follow me on Instagram + TikTok for more content - ellynhalley.dc
In person chiropractic care! You can find me at 1500 Green Bay St, La Crosse WI 54601 within the same space as the Parenting Place and The Motus Project. I am excited to offer in person care to women in the Coulee Region, and offer hybrid care - in person + online. You can book your first appointment or schedule a consult below!
If you're looking for an "all in one" program that includes a prenatal exercise program, birth education, pelvic prep + mobility, nutrition information, and more - combined with regular support + check ins - I have you covered. Check out my Empowered Pregnancy program for incredible prenatal support. SUMMER SALE - $50 off with code EMPOSUMMER
Looking for more support around exercise, pelvic health, and nutrition (and birth prep if you're pregnant!)? Apply for 1:1 coaching with me:
**Disclaimer: The content in this email is not intended to be medical advice. The content here is for informational purposes only. Please consult with your healthcare provider regarding any medical or health related diagnosis or treatment options.
