Postpartum Recovery Tips
We are a team of doctors of physical therapy, pelvic health coaches, and moms. We know how challenging it is to take care of yourself after delivery, whether vaginal or C-section, while taking care of your newborn.
Because we are passionate about helping you recover as quickly and simply as possible, we've compiled our top recovery tips to help you feel better faster so you can focus on your baby.
Congratulations on the new addition to your family!
Select your type of delivery for specific tips and exercises to help you recover faster:
C-Section Recovery Tips
Mama, we know that C-section recovery is no joke.
Trust us, we’ve been there. It’s the only major surgery where you have to get up and immediately have to take care of a tiny human.
We’re here to help you with some C-section healing + movement tips to help you feel better faster and be better able to take care of your baby.
C-Section Healing Tips:
Weeks 0-2
Wear loose, cotton, high waisted underwear
Wear loose, high waisted pants or a dress to minimize pressure on the scar
Use the abdominal binder when you move around and stand
Ice for 20 minutes every hour you are awake
Look at the incision every day
TIP: Use your hand to lift your low belly to visualize the scar
Pay attention to NEW red areas or excessive drainage
DO NOT miss your follow-up appointment(s) with your doctor!
DO follow lifting restrictions provided by your doctor
C-Section Movement Tips:
Weeks 0-2
Use a pillow or belly band at your incision site when you move in bed or stand up
Stand up tall by using your breath!
Breathe in, breathe out and try to stand up taller
Repeat until you are fully upright
Core Contractions:
Sit comfortably in a chair
As you breathe out, gently pull your stomach in to engage your core muscles
Sit to Stand using your breath - check out the video to see how
Walk short distances, multiple times a day
Keep it simple! This can be in your home or up and down your driveway
Start with 5 minutes 3x per day and increase as able
If you are having difficulty moving around OR experiencing incontinence after 4 weeks…
we can help!
Reach out via text or phone call to get started on your individualized healing plan!
Vaginal Birth Recovery Tips
Mama, delivering a baby is no joke. Trust us, we know. Not only has your body been through so much, you now have to take care of a tiny human while you recover.
We’re here to help you with some vaginal birth healing + movement tips to help you feel better faster and be better able to take care of your baby.
Vaginal Birth Healing Tips:
Weeks 0-2
Keep vaginal area clean and dry as instructed by your doctor
Wear compressive leggings or support wear for 2 weeks to help with healing
Ice 3x per day
Vaginal ice packs can be placed directly inside of your postpartum underwear to help reduce inflammation
DO NOT miss your follow-up appointment(s) with your doctor!
DO follow lifting restrictions provided by your doctor
Vaginal Movement Tips:
Weeks 0-2
Elevate your hips!
Lie on your back with your knees bent
Place a pillow under your low back and hips
Stay here for 5 minutes and take deep breaths
Kegels: 10 kegels, 3x per day
Focus on a squeeze AND lift
DO NOT hold your breath
Core Contractions:
Sit comfortably in a chair
As you breathe out, pull your stomach in. Do this gently.
Walk short distances, multiple times a day
This can be in your home walking laps or walking up and down your driveway
Start with 5 minutes, 3x per day and increase as able
REST
Your pelvic floor has been through a lot, restrict your activity to promote healing