Postpartum Exercise: Returning to Movement in Vancouver

Postpartum Exercise: Returning to Movement with Pinnacle Women’s Therapeutics

Exercise after giving birth is an essential part of a healthy postpartum lifestyle. Regular movement has been shown to benefit women at all stages of life, including during the postpartum period. The advantages of postpartum exercise include:

  • Toning and strengthening abdominal muscles
  •  Boosting energy levels
  • Helping prevent postpartum depression
  •  Improving sleep quality
  • Relieving stress
  •  Supporting weight management after pregnancy

Adjusting to motherhood can make it challenging to prioritize exercise. On top of that, the overwhelming and often conflicting advice online can leave you unsure where to start. Let’s break it down and talk about safely returning to exercise after childbirth.

When Should I Start Exercising?

Returning to exercise should be a gradual process based on your physical readiness and unique recovery. While general recommendations suggest resuming pre-pregnancy exercises around six weeks postpartum, this timeline varies depending on individual factors and recovery.
For cesarean births, most doctors advise waiting at least eight weeks before resuming pre-pregnancy routines. At Pinnacle Women’s Therapeutics, we’ll work with you and your healthcare provider to help you get started gently and progressively. Our primary goal is to ensure that your abdominal and pelvic floor muscles are ready before returning to high-impact activities.
During the first six weeks postpartum, the focus of exercise should be on reconnecting with your body, regaining control, and prioritizing personal time. Our specialists will guide you through a gentle program that includes:

  1.  Starting slowly and gradually increasing intensity
  2.  Avoiding excessive fatigue and dehydration
  3.  Supporting and compressing the breasts and abdomen
  4. Monitoring and modifying any exercises that cause discomfort

Listening to your body is key. If something feels good, it likely is—but if you experience soreness or discomfort, we’ll help modify the exercise to keep you on track.

Guidelines for Exercising Postpartum

First Six Weeks
The goal during the first six weeks after birth is to promote relaxation and improve overall well-being. Our team will support you every step of the way, ensuring your exercise program is tailored to your needs. Here are some key things we’ll monitor together:

  • How the exercise makes you feel
  • Pain or discomfort during or after activity
  • Adequate fluid intake
  •  Ensuring you’re getting enough rest

It’s also important for you to check in with yourself. Ask:

  • Am I overly tired after my workout?
  • Am I experiencing pain or stiffness?
  •  Does this movement feel supportive of my recovery?

Six Weeks and Beyond

After six weeks, we’ll help you focus on improving fitness and strength while carefully monitoring your progress. Self-monitoring becomes crucial during this period to avoid overtraining or undertraining. Key areas of assessment include discomfort, pain, and performance.
Our specialists will work with you to set realistic goals and design a balanced exercise program that includes:

  • Cardiovascular activity
  •  Strength training
  •  Stretching and mobility

Overall physical and mental well-being
Finding activities you enjoy is essential for creating a sustainable routine. Whether it’s yoga, strength training, or preparing to return to your favorite sport, we’ll track your performance and guide you toward the right intensity for your recovery.

Things to Keep in Mind

Exercise postpartum takes energy—and your recovery and fueling process may look different than it did pre-pregnancy. With the added demands of childcare and possibly breastfeeding, it’s essential to be patient with yourself.
Your body has gone through remarkable changes, and it deserves kindness as it heals. Recovery takes time, and every stage of the process is an opportunity to reconnect with and care for your body. If symptoms like pain, pelvic discomfort, or urinary incontinence arise, those are signals to slow down or adjust your approach.

Start Your Postpartum Exercise Journey in Vancouver, WA

Exercise is a vital part of supporting your mental and physical well-being after childbirth. At Pinnacle Women’s Therapeutics, we’re here to provide thoughtful, evidence-based care to help you recover safely and achieve your goals. Whether you’re looking to regain strength, manage postpartum challenges, or return to your favorite activities, we’re here to guide you every step of the way.
If you’re ready to get started or have questions about your postpartum recovery, reach out to us today. Our team is here to help you feel strong, confident, and supported in this new chapter of life.

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Mara H.

“I have two daughters who are competitive dancers and aspiring ballerinas. They have had various injuries due to the repetitive nature of dance as well as time spent training. I was lucky to have met Buffy Stinchfield at the girls’ dance studio and especially, because she is a former dancer as well. She has worked with my girls for over a year to pinpoint their injuries, prescribed effective exercises, made changes as necessary when needed. I’m happy to say my girls have recovered from those injuries.
Buffy is wonderful to work with; very patient and explained details of how muscles and skeletal system work together so we could understand why and what was going on with their bodies leading to pain. Very thorough. Buffy understood exactly what caused the pain through observing movements my girls performed, and exactly how to correct improper use of muscles and body alignment. Buffy will be the first person I visit when in need of a physical therapist. I highly recommend her! She will take the time needed to understand how your injury occurred, and get you on the road to recovery.”

Andrea C.

“I went to Buffy because I am a 40+ tap dancer with lots of old injuries that are showing themselves. I also had a c-section with a horizontal and vertical incision, so I figured it couldn’t hurt to give some attention to any pelvic imbalances she may find. I know I picked the right PT because Buffy looks at me as an individual and decides on a treatment plan that is just right for me. She performs hands-on treatment as well as giving me exercises to practice on my own.”