Postpartum Body Movement: Gentle Return to Exercise & Core Rehabilitation After Baby
After birth, many parents hear the familiar advice: “Take it easy.” While rest is absolutely essential, the postpartum body also benefits from intentional, supportive movement, movement that rebuilds strength, restores connection, and protects long-term health.
At Louisville Newborn Care, we believe postpartum recovery deserves just as much care and attention as pregnancy and birth.
Why Postpartum Movement Matters
Pregnancy and childbirth place enormous demands on the body:
Core muscles stretch and adapt
The pelvic floor supports major structural change
Posture shifts with carrying and feeding
Ligaments are looser due to relaxed hormones
Gentle movement supports:
Healing and circulation
Core and pelvic floor recovery
Nervous system calm
Emotional regulation and confidence
Understanding the Postpartum Core
Diastasis Recti Awareness
Many postpartum bodies experience abdominal separation. This is very common, yet it’s often missed or misunderstood. With knowledgeable guidance, you can safely strengthen the inner core muscles and minimize unnecessary strain.
Pelvic Floor Health After Baby
The pelvic floor (a group of muscles supporting the bladder, uterus, and bowel) undergoes significant strain during pregnancy and birth. Recovery isn’t just about doing Kegels; it involves breath engagement, posture, muscle retraining, and functional movement that supports everyday life.
When movement is rushed or poorly guided, symptoms like back pain, pelvic heaviness, or urine leakage can persist, even when parents are otherwise healthy.
What Gentle Return to Movement Can Look Like
Instead of jumping into high-impact workouts, early postpartum movement may include:
Restorative walking with mindful posture
Breath-coordinated core engagement
Gentle mobility and stretching
Low-impact strengthening with guidance
These foundational practices help you reconnect with your body without pressure or “bounce back” culture.
Local Resource Spotlight: Support for Pelvic Floor Therapy & Postpartum Recovery
A local resource we love is Mamas in Motion Physical Therapy, a Louisville practice specializing in pelvic floor therapy, pregnancy preparation, and postpartum recovery. Their team understands the unique needs of moms after birth and works collaboratively to:
Assess and rehabilitate diastasis recti
Restore pelvic floor strength and function
Guide safe return to exercise
Relieve pain and improve everyday movement
Support recovery at any postpartum stage, whether weeks or years after birth
Mamas in Motion offers personalized, one-on-one care and a holistic, whole-body approach. They are also baby friendly (yes you can bring your baby to your appointment!) and offer in-home care. Learn more here.
When to Seek Additional Support
Reach out for professional movement guidance if you notice:
Persistent pelvic pressure or discomfort
Core or back pain that limits daily activities
Urinary or bowel changes during movement
Fear or uncertainty about returning to exercise
Getting support early can make long-term recovery smoother and more confident.
How Louisville Newborn Care Complements Physical Recovery
Our postpartum doulas provide:
Education around movement and rest cycles
Gentle support while you rest, recover, or do rehab exercises
Emotional reassurance through physical changes
Referrals as needed to specialized providers like pelvic floor PT
Movement is one piece of postpartum care, and we’re here to help you feel supported through all of it.
You Deserve Thoughtful Postpartum Care
Your body has done something extraordinary. Healing, strength, and connection take time, and that’s okay. Postpartum recovery is not a race! Allow the nourishment, care, and rest it needs.
