1. Mental Health
Those early postpartum days are no joke—so take them seriously. If you’re feeling any depression or anxiety, don’t hesitate to speak with your doctor. Getting help does not mean you are weak. It means you’re doing the best thing for yourself and for your baby.
2. Breathe Deeply
During pregnancy, your organs are squished and shifted, making it nearly impossible to take a full breath. That shallow breathing pattern can linger after birth. Practice 360-degree breaths: feel your ribs expand in every direction as you inhale. Picture your diaphragm (your main breathing muscle) lowering on the inhale and lifting on the exhale. Relax your neck, back, shoulders, abs, and pelvic floor as you breathe. When done properly, these breaths can help release tension throughout your body.
3. Pelvic Floor Health
Whether you gave birth vaginally or via C-section, your pelvic floor has changed. Throughout pregnancy, it worked overtime to support the weight of your baby, which can lead to weakened muscles. Seeing a pelvic floor physical therapist is something every woman should consider postpartum. At your 6-week checkup, ask your doctor for a referral or prescription for pelvic floor PT. It’s reassuring to have someone in your corner, supporting your recovery. Not only does this help with short-term healing, but it can also prevent issues like pelvic organ prolapse and chronic pelvic pain.
4. To Kegel or Not to Kegel
A pelvic floor PT can assess whether your pelvic floor is overactive or underactive. Kegels are a great tool, but they aren’t one-size-fits-all—especially if your pelvic floor is tight or over-recruited. Whatever your starting point, a good rule of thumb is to relax your pelvic floor as you inhale, and gently contract it (as if you’re trying to hold in pee) as you exhale.
5. Core Strength
It’s no surprise that your abdominal muscles were stretched during pregnancy. This can leave your core feeling weak, and restarting movement can feel overwhelming. Be patient with yourself. Pilates was a lifesaver for me. Just be sure your instructor is trained in postpartum recovery—they can help you feel comfortable and confident re-engaging your core. When activating your abdominals, think about lifting them in and up.
6. Give Yourself Grace
Whether it’s with your body or caring for your baby, you’re going to make mistakes—and that’s okay. Be kind to yourself. Accept help. Soak in all the oxytocin from those baby snuggles.
Breathe in. Breathe out. Relax. You’re doing great.
Jenna Graham has taught Pilates nationally, including in Oklahoma City, New York City, and Birmingham. She began teaching at her current studio home, AERO JOE PILATES (near Pepper Place), in 2016, after a contract with the Alabama Ballet, brought her to the Birmingham area. Jenna holds a comprehensive Classical Pilates certification through Peak Pilates. Additionally, Jenna is a Pregnancy and Postpartum Exercise Specialist through Dr. Sarah Duvall’s Core Exercise Solutions Certification Program. With a speciality in women’s wellness, Jenna is dedicated to improving the lives of clients of all ages and backgrounds.
