Postpartum Mobility Considerations Pregnancy changes your body significantly. Ligaments loosened, abdominal muscles separated, posture shifted, and pelvic floor stretched. Postpartum recovery addresses these changes while supporting your new demands as a parent. Important: Wait for medical clearance before starting exercise, typically 6 weeks for vaginal delivery and longer for cesarean. If you have diastasis recti (abdominal separation) or pelvic floor issues, work with a pelvic health physical therapist. Honor your body's recovery needs while gradually rebuilding capacity. Postpartum Changes to Address Core and pelvic floor: These muscles need reactivation and strengthening before returning to intense exercise. Posture: Pregnancy posture, plus new demands of feeding and carrying, creates tension patterns. Ligament laxity: Relaxin effects persist for months. Joint stability is reduced. Start your 14-day free trial to access postpartum programs. Gentle Postpartum Exercises Start gently and progress as your body allows. Pelvic Floor Awareness JME 131 Keeping your knees straight, tighten at your core and extend your upper body toward the floor. Once you feel a slight stretch in your hamstring, return to the standing position. Hip Mobility JME 145 Standing, with your knee bent at 90 degrees, lift your leg up to find your end range of motion. Each rep, try to find more space to move your leg higher - but don't force anything. Listen to your body and find what works for you. Thoracic Mobility JME 171 Sitting in your chair, raise one leg up and in front of you. Then, bend at your knee to find 90 degrees and then return to a straight position. Neck and Shoulder Relief JME 163 With both arms above your head, rotate your head toward both directions - both left and right. Gradual Return to Activity Rebuild core and pelvic floor before high-impact activities. Progress walking before running. Address any pelvic floor symptoms before intense exercise. Listen to your body's feedback. Postpartum recovery is not a race. Start your 14-day free trial and support postpartum recovery with simplmobility.