Postpartum recovery is not a race back to a pre-pregnancy body. A useful goal is to rebuild capacity for the tasks you actually do: getting up from the floor, carrying your baby, climbing stairs, walking, lifting and eventually returning to exercise if you want to.
Start from your current recovery, not the calendar
Two people at six weeks postpartum may have very different needs depending on delivery, healing, pain, sleep, medical complications and previous activity. A fixed “you should be doing this by week X” approach is often too simplistic.
Medical clearance and symptom response should guide progression.
Rebuild basic movement confidence
Early rehabilitation may focus on comfortable walking, breathing, gentle trunk control, hip and leg strength, and daily movement strategies. These basics can create a foundation for later resistance training.
The aim is to feel more capable in everyday tasks rather than to complete a long list of exercises.
Progress strength gradually
As recovery allows, strength can be progressed through squats, hinges, pushing, pulling, carrying and other functional patterns. Load, range and volume should increase gradually.
Pain, heaviness, leaking or other pelvic symptoms should be discussed and may warrant dedicated pelvic health assessment.
Respect sleep and recovery demands
Postpartum life often includes interrupted sleep and unpredictable routines. Exercise plans should be flexible enough to work on lower-energy days.
Consistency over time is more useful than an all-or-nothing programme that cannot be maintained.
Know when to seek medical help
Urgent symptoms such as heavy bleeding, fever, chest pain, shortness of breath, calf swelling or significant wound concerns require medical care.
Physiotherapy complements postpartum medical care; it does not replace it.