Every individual’s postpartum journey is unique. It is a time when we should embrace rest, healing, and the gradual reintroduction of movement into our lives. At VICTRESS MVMT, we celebrate every woman’s strength and resilience, recognizing the incredible changes your body has undergone. Whether you’re a new mom or navigating the early postpartum phase, understanding the stages of recovery can empower you to heal and regain your strength in a way that honors your body’s natural processes. Below, we dive into each recovery phase and show you how to support your body through each step.
0-2 Weeks: Lying In
The first two weeks postpartum are about rest, recovery, and bonding with your baby. Here’s how you can support your body during this crucial time:
- Rest and Recover: Prioritize sleep and relaxation. Your body has been through a lot and needs time to heal.
- Bonding with Baby: This is the perfect time to connect with your newborn through skin-to-skin contact, cuddling, and gentle interaction.
- Nourishment: Fuel your body with nutritious foods that support healing and energy replenishment.
2-4 Weeks: Gentle Movement
As you begin to feel more like yourself, it’s important to reintroduce gentle movements to support your recovery:
- Breath Work: Begin with simple breathing exercises to reconnect with your core and pelvic floor. This helps in re-establishing the mind-body connection.
- Walks: Take short, gentle walks as you feel able. This helps to stimulate circulation and can boost your mood.
6 Weeks: Postpartum Check-up
Around six weeks postpartum, most women will have a check-up with their healthcare provider and gain clearance for exercise. You’ll usually be cleared to start a more structured training at this appointment. However, always listen to your body and go at your own pace.
4-8 Weeks: Rehabilitate
This phase is about re-establishing a gentle exercise routine and focusing on body awareness. Work on strengthening the posterior chain, improving breath control, and enhancing core and upper thoracic mobility. Exercise should help you reconnect with your body and understand its new rhythms and capabilities.
Ideally, you can attend a locally hosted VICTRESS Postpartum MVMT Series near you. These month-long sessions take you through intentional programming, relevant topics, and resources to navigate postpartum successfully. Sessions are held two times a week in a small group setting to allow you to connect with other moms in the same stage of life.
8-16 Weeks: Rebuild
It’s time to start rebuilding strength and gradually increasing your training intensity. While programming should still prioritize core and pelvic floor function through a full range of motion exercises, consider seeing a pelvic health and core physical or occupational therapist to tailor your exercise needs and ensure you’re on the right track. As time progresses, it is essential to ease into more rigorous training that focuses on your ability to recover. Ensure your work-to-rest ratio allows you to feel rested between sets and exercises.
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Designed as an intermediate step between our Postpartum MVMT Series and regular group class programming, Return to MVMT is a 4-week program offered at VICTRESS MVMT. It includes warm-ups, core and breath work, mobility exercises, strength training, and interval-based cardio, focusing on movement awareness, core and pelvic floor coordination, and overall strength.
As stated before, every postpartum journey is unique, and it’s important to honor your body’s needs and pace. Embrace each stage of recovery with patience and kindness towards yourself. At VICTRESS MVMT, we support you every step of the way, empowering you to rebuild your strength and embrace the beautiful changes in your life.
Remember, healing is a marathon, not a sprint. Celebrate the small victories and take pride in your body’s resilience. You’ve got this, and we’re cheering you on!
We hope this guide helps you feel informed and empowered as you navigate your postpartum recovery. Stay connected with VICTRESS MVMT for more support and resources.
