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1. Shard Calculation

Query:

Response:

Calculated Shard: 148 (from laksa055)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa148.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://theprehabguys.com/post-partum-exercises/\')), getAhrefsUnparsedNoserviceFromURL(\'https://theprehabguys.com/post-partum-exercises/\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/theprehabguys.com\/post-partum-exercises\/","crawl_time":1774802661,"first_indexed_time":1659968439,"http_code":200,"src_unparsed":"com,theprehabguys!\/post-partum-exercises\/ s443","src_root_hash":"2267145633388236948","history_drop_reason":null,"meta_title":"Postpartum Exercises | Online Physical Therapy | [P]rehab","meta_descriptions":["Looking for what to know about post partum exercises? Learn from Doctors of Physical Therapy how exercise can help you after giving birth!","A new mom is sitting in the waiting room of her Obstetrics and Gynecologists office anxious for her 6-week postpartum check-up. She has been struggling with postpartum depression and is extremely eager to get back to exercising in hopes that this will help with her depression and make her feel more like herself."],"attrs_boilerpipe_text":"Skip to content\nFind Your Personalized Program\nTAKE QUIZ\nFind Your Personalized Program\nTAKE QUIZ\nFind Your Personalized Program\nTAKE QUIZ\nFind Your Personalized Program\nTAKE QUIZ\nHome\nServices\nPrehab APP\nPrehab Professional\nClinic\nAbout\nPrehab Definition\nOur Mission\nOur Team\nCareer\nPress & Contact\nContent\nBlog\nAll articles\nEducation\nFitness\nFoot\/Ankle\nFor Clinicians\nShoulder\nHead\/Neck\nHip\nKnee\nLow Back\nMid Back\nElbow\/Wrist\/Hand\nPodcast\nBrowse by Body Map\nShop\nEquipment\nApparel\nExercise Library\nPrograms\nBy Body Part\nRehab\nRecovery from injury & get out of pain.\nBy Anatomy\nPrehab\nEliminate small tweaks & pains while bulletproofing your body.\nMobility\nUnlock your mobility to explore your body’s potential.\nPerformance\nStep outside your comfort zone & elevate your body’s potential.\nFitness\nFull body intensity pushing the fitness agenda.\nSearch for:\nLogin\nLogin\nSupport\nWooCommerce Cart\n0\nSearch for:\nLogin\nLogin\nSupport\nWooCommerce Cart\n0\nHome\nServices\nPrehab APP\nPrehab Professional\nClinic\nAbout\nPrehab Definition\nOur Mission\nOur Team\nCareer\nPress & Contact\nContent\nBody Map\nBlog\nShoulder\nKnee\nLow Back\nHip\nFoot\/Ankle\nHead\/Neck\nMid Back\nElbow\/Wrist\/Hand\nFor Clinicians\nEducation\nPodcast\nShop\nEquipment\nApparel\nExercise Library\nPrograms\nRehab\nAchilles\nAnkle Sprain\nElbow Wrist & Hand\nFoot & Ankle\nGroin\nHamstring\nHip\nKnee\nLow Back\nMeniscus\nNeck & Mid Back\nPatellofemoral\nRotator Cuff\nShoulder\nPrehab\nFull Body [P]rehab Program\nElbow Wrist & Hand\nFoot & Ankle\nHip\nKnee\nLow Back\nNeck & Mid Back\nShoulder\nAchilles\nAnkle Sprain\nGroin\nHamstring\nJump Basics\nMeniscus\nPatellofemoral\nPosture\nRotator Cuff\nRunning\nMobility\nFull Body Mobility\nAnkle Dorsiflexion\nKnee Extension\nHip\nOverhead\nThoracic\nPerformance\nCore\nJump Performance\nGolf\nLower Body\nOverhead Crossfit\nUpper Body\nSoccer\nFitness\nFundamentals\nHome\nGym\nBegin Free Trial\nEpisode:\nPostpartum Exercises\nPostpartum Exercises\nBy\nLyndsay Provencio PT, DPT\n|\nPublished On: September 7, 2022\n|\nA new mom is sitting in the waiting room of her Obstetrics and Gynecologists office anxious for her 6-week postpartum check-up. She has been struggling with postpartum depression and is extremely eager to get back to exercising in hopes that this will help with her depression and make her feel more like herself. \nAt the end of her appointment, she is told that her sutures are healing well after her episiotomy, she gains additional resources to support her postpartum depression, and is instructed that she is cleared to be sexually active again if comfortable. \nOur new mom leaves her appointment feeling hopeful and encouraged to begin half marathon training, join her friends at weekly yoga, jump back into boxing, and be intimate with her partner again. After 9 plus months of nurturing and caring for a new human, you go mama!\nHowever, what we didn’t know about our new mom is that she is having pain with intercourse, is feeling extremely weak in her core when lifting her baby, is experiencing urinary leakage and pelvic heaviness during her morning walks, and began to have increasing pubic symphysis pain when she tried a return to run program that she found scrolling the internet. These “common but not normal” postpartum conditions should be addressed prior to increasing any form of training intensity.\nI know what you’re thinking, after giving so much, we want this to be an easy transition for our new mom! Why can’t it be? And how do we know when it is safe to return to activity postpartum? Let’s break it down. In this blog, we will dive into the postpartum pelvic floor, how the pelvic floor can be impacted during pregnancy, and what post partum exercises are safe and allow for a full recovery. Let’s get our half marathon running, boxing queen new mom on the right path!\nWhat is the pelvic floor? How is it impacted postpartum?\nThe pelvic floor is a grouping of muscles that supports the organs of urination, defecation, and sexual function. This group of muscles sits in between the two pelvic bones and can be visualized as a sling that works intimately with the hip muscles, spine, and core to create a dynamic yet stable support system\n1\n. Beyond support, the muscles of the pelvic floor also assist in controlling intraabdominal pressure by communicating with the diaphragm. Believe it or not, this group of muscles helps to manage changing pressures while pushing a stroller, lifting a car seat, running, or any activity that requires movements of the trunk and limbs(\n2)\n. \nREAD:\nPELVIC FLOOR AND PHYSICAL THERAPY\nNow let’s take into consideration how the pelvic floor is directly impacted during pregnancy and labor. Pregnancy creates a change in the human body, both mechanical and hormonal. Vaginal delivery results in increased pelvic floor muscle mobility postpartum. Additionally, surgical repair of pelvic floor musculature could be present depending on the individual’s labor. If an individual has a cesarean section, the abdominal musculature is now\nhealing from major surgery\n. This can put additional challenges on other stabilizing muscles to provide support as the abdominal wall and surgical site heal. If we move up the chain, many individuals experience a widening in their abdominal muscles due to stretching and thinning of the linea alba, this is called diastasis recti. An increase in this inter-recti distance can challenge the function of the abdominal muscles leading to mechanical challenges, impaired pelvic stability, and increased vulnerability of the pelvis and lumbar spine(\n3)\n. Just for fun let’s add in a 9-lb. baby, an all too awkward and heavy car seat, and the constant bending that is happening to get the baby in and out of the crib. Wow! That’s a lot of load on a healing body!\nDon’t hit the panic button just yet. It’s important to recognize the changes that happen to the pelvic floor and the human body during pregnancy and postpartum, but it is just as important to recognize that the body has amazing healing capabilities! In a study that looked at the effects of exercises on diastasis of the rectus abdominis in both antenatal and postnatal periods, it was determined that appropriately guided exercise was protective for the development of diastasis, with natural resolution and greatest recovery happening between the first day and 8 weeks post delivery (\n3,4).\n The pelvic floor musculature, too, has an optimal window of 6 months postpartum to recover, with the return of the levator hiatus area to a similar prenatal size by 12 months(5)\n. A physical therapist with specialty training in pelvic health and postpartum care can provide guidance to assist in recovery and maximize healing within the first weeks to months postpartum! Check out our Postpartum Rehab program through the [P]rehab App designed by a pelvic floor specialist to get started! \nLEARN MORE ABOUT OUR\nPOSTPARTUM REHAB PROGRAM\nLooking to level up your core, pelvic floor, and confidence with our 8-week Postpartum Rehab program through the [P]rehab App! Get started today! \nSo what can be done?\nI’m sure we’ve all heard this one before…EXERCISE! There are safe, effective, and\nhealthy ways to exercise\nand aid in recovery during the postpartum period. In a review of all international guidelines for physical activity following pregnancy, it was determined that postpartum physical activity can improve overall mood and wellbeing, support weight loss and\/or maintenance, improve cardiorespiratory fitness, and may reduce the impact of postpartum depression(\n6)\n. So how much is too much? It’s important to check in with your healthcare team, physical therapist included, to determine what makes the most sense for you in your postpartum journey! However, most pre-pregnancy routines can be resumed gradually if both physically and mentally safe. \nLISTEN:\nTHE KEYS TO PROGRESSIVE OVERLOAD\nLet’s dive into some specific exercises below:\nDiaphragmatic breathing\nExhale entirely as you draw your ribs to your pelvis pulling your abdomen towards your back\nGently perform 10-20 breaths\nProper body mechanics with lifting\nSquat with exhale coming up\nHip hinge with exhale coming up\nSupine pelvic floor exercises\nexhale as you squeeze and lift\ninhale and relax the pelvic floor\ncan be resumed as soon as you feel up to it!\nBridge with pelvic floor contraction\nExhale and squeeze and lift during the bridge\nInhale in resting position\nThese exercises are general recommendations that are often safe to begin in the initial stages of postpartum. However, it is highly recommended to have an evaluation from a member of your healthcare team prior to beginning exercise if any of the following signs or symptoms are being experienced. These could be telling of potential pelvic floor dysfunction and would best be treated with the guidance of a healthcare member with pelvic floor and postpartum training. \nLooking To Build Those Glutes Back Up After Pregnancy?\nSigns and symptoms of pelvic floor dysfunction\nUrinary and fecal incontinence \nheaviness\/pressure\/bulging in the pelvic area\nPain with intercourse\nAbdominal weakness or separation \nMusculoskeletal and lumbopelvic pain\nReturning To Activity Postpartum\nSo, what about our new mom who is hoping to get back to\nhalf marathon training?\nAnd is eager to join her friends at their weekly kickboxing class. Can she do it? The answer is of course, BUT WITH TIME. She is currently experiencing several of the above signs and symptoms of pelvic floor dysfunction and would benefit from some gentle strengthening and low-impact exercise prior to jumping back into high-impact exercise. It has been shown that high-impact exercise has a 4.59-fold increased risk of pelvic floor dysfunction compared to the alternative of low-impact exercise(\n7)\n. Our new mom can absolutely return to high-impact exercise in the future, but we need to be considerate of the healing process that is postpartum and begin with light workloads. For this reason, it is recommended that running and high-impact activity resume 3-6 months postpartum\n8\n. If an individual is experiencing urinary or fecal incontinence, heaviness\/pressure\/bulging in the pelvic area, pain with intercourse, decreased abdominal strength and function, or musculoskeletal\nlumbo pelvic pain\nthen high impact exercise should be postponed until these signs and symptoms are resolving, despite a timeline. A pelvic floor physical therapist can do a thorough internal and external pelvic floor exam to determine the right return to high-impact activity timeline for you! Let’s breathe, exercise our pelvic floor and practice proper lifting mechanics now so we can run, jump, skip, and box later. \nThe Prehab membership is the anti-barrier solution to keeping your body healthy. Access state-of-the-art physical therapy, fitness programs, and workouts online in the comforts of your own home or gym! Taking control of your health with exercise & education from the palm of your hand has never been easier. Get access to 50+ programs, 100+ unique workouts, and 3000+ exercises to build your own workout routines.\nTrial it for free\n, and learn how to get out of pain, avoid injury, and optimize your health with [P]rehab!\nClosing Thoughts\nThe postpartum pelvic floor can feel overwhelming and complicated. From cesarean section to diastasis recti to urinary incontinence and everything in between, the pathway to healing can feel unclear. It’s important to remember that the human body is designed to rebound from pregnancy, and with the right tools and a supportive healthcare team, returning to high levels of exercise and activity is achievable. A physical therapist with specialty training in the pelvic floor can assist in the management of core, hip, and pelvic floor strengthening during postpartum healing! \nNow let’s check back in on our new mom. We find out that she has been working with a physical therapist for several months to reduce pain with intercourse and incontinence, begin regaining her core strength, and gradually progress her walking program. She is feeling stronger, her mood is beginning to improve, and she is now beginning to run at 7 months with her baby in tow. She went to her first boxing class last week with her friend and had no urinary incontinence, and is looking to sign up for a half marathon in one year! Let’s keep our new postpartum moms strong, healthy, happy, and most importantly, healing. \nLEARN MORE ABOUT OUR\nPOSTPARTUM REHAB PROGRAM\nLooking to level up your core, pelvic floor, and confidence with our 8-week Postpartum Rehab program through the [P]rehab App! Get started today! \nReferences\nEickmeyer SM. Anatomy and Physiology of the Pelvic Floor. \nPhys Med Rehabil Clin N Am\n. 2017;28(3):455-460. doi:10.1016\/j.pmr.2017.03.003\nGowda SN, Bordoni B. Anatomy, Abdomen and Pelvis, Levator Ani Muscle. In: \nStatPearls\n. Treasure Island (FL): StatPearls Publishing; August 11, 2021.\nBenjamin DR, van de Water AT, Peiris CL. Effects of exercise on diastasis of the rectus abdominis muscle in the antenatal and postnatal periods: a systematic review. Physiotherapy. 2014 Mar;100(1):1-8. doi: 10.1016\/j.physio.2013.08.005. Epub 2013 Oct 5. PMID: 24268942.\nColdron Y, Stokes MJ, Newham DJ, Cook K. Postpartum characteristics of rectus abdominis on ultrasound imaging. Man Ther. 2008 May;13(2):112-21. doi: 10.1016\/j.math.2006.10.001. Epub 2007 Jan 5. PMID: 17208034.\nStær-Jensen J, Siafarikas F, Hilde G, Benth JŠ, Bø K, Engh ME. Postpartum recovery of levator hiatus and bladder neck mobility in relation to pregnancy. Obstet Gynecol. 2015 Mar;125(3):531-539. doi: 10.1097\/AOG.0000000000000645. PMID: 25730212.\nEvenson KR, Mottola MF, Owe KM, Rousham EK, Brown WJ. Summary of international guidelines for physical activity after pregnancy.\nObstet Gynecol Surv\n. 2014;69(7):407-414. doi:10.1097\/OGX.0000000000000077\nde Mattos Lourenco TR, Matsuoka PK, Baracat EC, Haddad JM. Urinary incontinence in female athletes: a systematic review.\nInt Urogynecol J\n. 2018;29(12):1757-1763. doi:10.1007\/s00192-018-3629-z\n Goom T, Donnelly G, Brockwell E. Returning to running postnatal – guidelines for medical, health and fitness professionals managing this population. Absolute.physio. https:\/\/absolute.physio\/wp-content\/uploads\/2019\/09\/returning-to-running-postnatal-guidelines.pdf. Published 2019. Accessed July 25, 2022.\nAbout The Author\nLyndsay Centrowitz, PT, DPT\n[P]rehab Writer & Content Creator\nDr. Lyndsay Centrowitz graduated from Colorado State University with a BS in Health and Exercise Science and a concentration in Sports Medicine. After multiple personal sports related injuries and discovering a passion for healing through movement, Lyndsay attended Creighton University to receive her Doctorate of Physical Therapy. An avid runner herself, she has a particular interest in working with high school, recreational and elite endurance athletes and has undergone specialty training in pelvic floor rehabilitation to better serve her clientele. Through this specialty training, she has acquired a Certificate of Achievement in Pelvic Health Physical Therapy through the American Physical Therapy Association. Additionally, Lyndsay is BSPTS C2 certified in scoliosis specific exercise and has found a niche working with adolescents with scoliosis to improve overall spinal health. No, you’re not seeing double! Lyndsay is an identical twin to Lauren Lynass, one of our [P]rehab rockstars. A native to Colorado, Lyndsay is an adventure seeker who loves to hike, camp, and race her twin sister on the mountain trails. When the Portland rain hits, you can find her curled up with a good book and a cup of tea.\nDisclaimer – The content here is designed for information & education purposes only and is not intended for medical advice.\nAbout the author : Lyndsay Provencio PT, DPT\nYou must be\nlogged in\nto post a comment.\nRelated posts\nHow To Improve Knee Flexion After Surgery\nEducation\n,\nFor Clinicians\n,\nKnee\nPiriformis Syndrome: A Real Pain In The Butt\nEducation\n,\nHip\nThe Best Exercises For Shin Splints\nEducation\n,\nFoot\/ankle\nSearch for:\nCategories\nSelect a Child Category\ncategory\n69c7326f4cfef\n0\n0\nLoading....\nEnjoying this content?\nGet updates, news, tips, and special offers delivered to your inbox\nYou can unsubscribe at any time. We respect your privacy.\nLatest Blogs\nExercises For AC Joint Injuries\nExercises For Thoracic Outlet Syndrome\nExercises For MCL Injury Rehabilitation\nThe Best Soleus Exercises: Main Concepts\nHow To Improve Knee Flexion After Surgery\nGet Proactive with Prehab\n✔\nZero wait times, no hidden fees, no barriers to entry!\n✔\nGet out of pain, get stronger, and improve your mobility\n✔\nAccess to easy-to-digest physical therapy education videos & resources to learn about your body in the palm of your hand\n✔\nGuidance from trusted Doctors of Physical Therapy\nMonthly\n$49.99\/month\nGet Started\nBest Value\nAnnual - Billed at $199\/yr\nIncludes 7 day trial\n$16.99\/month\nGet Started\nLinks\nPrehab App\nExercise Library\n[P]rehab Clinic\nTerms & Conditions\nPrivacy Policy\n \nFAQs\nEquipment\nAbout\nPress\/Contact\nBody Map\nGet In Touch\n© Copyright The Prehab Guys Inc. 2026 | All Rights Reserved\nPage load link\nFind Your Personalized Program!\nNot sure where to start? 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She has been struggling with postpartum depression and is extremely eager to get back to exercising in hopes that this will help with her depression and make her feel more like herself. At the end of her appointment, she is told that her sutures are healing well after her episiotomy, she gains additional resources to support her postpartum depression, and is instructed that she is cleared to be sexually active again if comfortable. Our new mom leaves her appointment feeling hopeful and encouraged to begin half marathon training, join her friends at weekly yoga, jump back into boxing, and be intimate with her partner again. After 9 plus months of nurturing and caring for a new human, you go mama! However, what we didn’t know about our new mom is that she is having pain with intercourse, is feeling extremely weak in her core when lifting her baby, is experiencing urinary leakage and pelvic heaviness during her morning walks, and began to have increasing pubic symphysis pain when she tried a return to run program that she found scrolling the internet. These “common but not normal” postpartum conditions should be addressed prior to increasing any form of training intensity. I know what you’re thinking, after giving so much, we want this to be an easy transition for our new mom! Why can’t it be? And how do we know when it is safe to return to activity postpartum? Let’s break it down. In this blog, we will dive into the postpartum pelvic floor, how the pelvic floor can be impacted during pregnancy, and what post partum exercises are safe and allow for a full recovery. Let’s get our half marathon running, boxing queen new mom on the right path\\!\n\n## What is the pelvic floor? How is it impacted postpartum?\nThe pelvic floor is a grouping of muscles that supports the organs of urination, defecation, and sexual function. This group of muscles sits in between the two pelvic bones and can be visualized as a sling that works intimately with the hip muscles, spine, and core to create a dynamic yet stable support system1. Beyond support, the muscles of the pelvic floor also assist in controlling intraabdominal pressure by communicating with the diaphragm. Believe it or not, this group of muscles helps to manage changing pressures while pushing a stroller, lifting a car seat, running, or any activity that requires movements of the trunk and limbs(2\\).\n\n### READ: [PELVIC FLOOR AND PHYSICAL THERAPY](https:\/\/theprehabguys.com\/pelvic-floor-exercises\/)\n[![pelvic floor post partum exercises the prehab guys](data:image\/svg+xml;base64,PHN2ZyB2aWV3Qm94PSIwIDAgMzAwIDMwMCIgd2lkdGg9IjMwMCIgaGVpZ2h0PSIzMDAiIHhtbG5zPSJodHRwOi8vd3d3LnczLm9yZy8yMDAwL3N2ZyI+PC9zdmc+)](https:\/\/theprehabguys.com\/pelvic-floor-exercises\/)\n\nNow let’s take into consideration how the pelvic floor is directly impacted during pregnancy and labor. Pregnancy creates a change in the human body, both mechanical and hormonal. Vaginal delivery results in increased pelvic floor muscle mobility postpartum. Additionally, surgical repair of pelvic floor musculature could be present depending on the individual’s labor. If an individual has a cesarean section, the abdominal musculature is now [healing from major surgery](https:\/\/theprehabguys.com\/how-to-optimize-recovery-after-surgery\/). This can put additional challenges on other stabilizing muscles to provide support as the abdominal wall and surgical site heal. If we move up the chain, many individuals experience a widening in their abdominal muscles due to stretching and thinning of the linea alba, this is called diastasis recti. An increase in this inter-recti distance can challenge the function of the abdominal muscles leading to mechanical challenges, impaired pelvic stability, and increased vulnerability of the pelvis and lumbar spine(3\\). Just for fun let’s add in a 9-lb. baby, an all too awkward and heavy car seat, and the constant bending that is happening to get the baby in and out of the crib. Wow! That’s a lot of load on a healing body\\!\n\nDon’t hit the panic button just yet. It’s important to recognize the changes that happen to the pelvic floor and the human body during pregnancy and postpartum, but it is just as important to recognize that the body has amazing healing capabilities! In a study that looked at the effects of exercises on diastasis of the rectus abdominis in both antenatal and postnatal periods, it was determined that appropriately guided exercise was protective for the development of diastasis, with natural resolution and greatest recovery happening between the first day and 8 weeks post delivery (3,4). The pelvic floor musculature, too, has an optimal window of 6 months postpartum to recover, with the return of the levator hiatus area to a similar prenatal size by 12 months(5). A physical therapist with specialty training in pelvic health and postpartum care can provide guidance to assist in recovery and maximize healing within the first weeks to months postpartum! Check out our Postpartum Rehab program through the \\[P\\]rehab App designed by a pelvic floor specialist to get started\\!\n\n### LEARN MORE ABOUT OUR [POSTPARTUM REHAB PROGRAM](https:\/\/theprehabguys.com\/program-postpartum\/)\n[![postpartum rehab the prehab guys ](data:image\/svg+xml;base64,PHN2ZyB2aWV3Qm94PSIwIDAgMzAwIDMwMCIgd2lkdGg9IjMwMCIgaGVpZ2h0PSIzMDAiIHhtbG5zPSJodHRwOi8vd3d3LnczLm9yZy8yMDAwL3N2ZyI+PC9zdmc+)](https:\/\/theprehabguys.com\/program-postpartum\/)\n\n*Looking to level up your core, pelvic floor, and confidence with our 8-week Postpartum Rehab program through the \\[P\\]rehab App! Get started today\\!*\n\n## So what can be done?\nI’m sure we’ve all heard this one before…EXERCISE! There are safe, effective, and [healthy ways to exercise](https:\/\/theprehabguys.com\/programs\/) and aid in recovery during the postpartum period. In a review of all international guidelines for physical activity following pregnancy, it was determined that postpartum physical activity can improve overall mood and wellbeing, support weight loss and\/or maintenance, improve cardiorespiratory fitness, and may reduce the impact of postpartum depression(6\\). So how much is too much? It’s important to check in with your healthcare team, physical therapist included, to determine what makes the most sense for you in your postpartum journey! However, most pre-pregnancy routines can be resumed gradually if both physically and mentally safe.\n\n### LISTEN: [THE KEYS TO PROGRESSIVE OVERLOAD](https:\/\/theprehabguys.com\/podcast\/episode-63-progressive-overload-and-acutechronic-workload-ratios-with-prehab\/)\n[![progressive overload post partum exercises the prehab guys](data:image\/svg+xml;base64,PHN2ZyB2aWV3Qm94PSIwIDAgMzAwIDMwMCIgd2lkdGg9IjMwMCIgaGVpZ2h0PSIzMDAiIHhtbG5zPSJodHRwOi8vd3d3LnczLm9yZy8yMDAwL3N2ZyI+PC9zdmc+)](https:\/\/theprehabguys.com\/podcast\/episode-63-progressive-overload-and-acutechronic-workload-ratios-with-prehab\/)\n\nLet’s dive into some specific exercises below:\n\n### Diaphragmatic breathing\n- Exhale entirely as you draw your ribs to your pelvis pulling your abdomen towards your back\n- Gently perform 10-20 breaths\n### Proper body mechanics with lifting\n- Squat with exhale coming up\n- Hip hinge with exhale coming up\n### Supine pelvic floor exercises\n- exhale as you squeeze and lift\n- inhale and relax the pelvic floor\n- can be resumed as soon as you feel up to it\\!\n### Bridge with pelvic floor contraction\n- Exhale and squeeze and lift during the bridge\n- Inhale in resting position\n\nThese exercises are general recommendations that are often safe to begin in the initial stages of postpartum. However, it is highly recommended to have an evaluation from a member of your healthcare team prior to beginning exercise if any of the following signs or symptoms are being experienced. These could be telling of potential pelvic floor dysfunction and would best be treated with the guidance of a healthcare member with pelvic floor and postpartum training.\n\n### Looking To Build Those Glutes Back Up After Pregnancy?\n## Signs and symptoms of pelvic floor dysfunction\n- Urinary and fecal incontinence\n- heaviness\/pressure\/bulging in the pelvic area\n- Pain with intercourse\n- Abdominal weakness or separation\n- Musculoskeletal and lumbopelvic pain\n## Returning To Activity Postpartum\nSo, what about our new mom who is hoping to get back to [half marathon training?](https:\/\/theprehabguys.com\/podcast\/training-for-a-half-marathon-and-improving-running-efficiency-with-prehab\/) And is eager to join her friends at their weekly kickboxing class. Can she do it? The answer is of course, BUT WITH TIME. She is currently experiencing several of the above signs and symptoms of pelvic floor dysfunction and would benefit from some gentle strengthening and low-impact exercise prior to jumping back into high-impact exercise. It has been shown that high-impact exercise has a 4.59-fold increased risk of pelvic floor dysfunction compared to the alternative of low-impact exercise(7\\). Our new mom can absolutely return to high-impact exercise in the future, but we need to be considerate of the healing process that is postpartum and begin with light workloads. For this reason, it is recommended that running and high-impact activity resume 3-6 months postpartum8. If an individual is experiencing urinary or fecal incontinence, heaviness\/pressure\/bulging in the pelvic area, pain with intercourse, decreased abdominal strength and function, or musculoskeletal [lumbo pelvic pain](https:\/\/theprehabguys.com\/best-low-back-exercises\/) then high impact exercise should be postponed until these signs and symptoms are resolving, despite a timeline. A pelvic floor physical therapist can do a thorough internal and external pelvic floor exam to determine the right return to high-impact activity timeline for you! Let’s breathe, exercise our pelvic floor and practice proper lifting mechanics now so we can run, jump, skip, and box later.\n\n[![Prehab Membership post partum exercises the prehab guys](data:image\/svg+xml;base64,PHN2ZyB2aWV3Qm94PSIwIDAgODAwIDUwMCIgd2lkdGg9IjgwMCIgaGVpZ2h0PSI1MDAiIHhtbG5zPSJodHRwOi8vd3d3LnczLm9yZy8yMDAwL3N2ZyI+PC9zdmc+)](https:\/\/theprehabguys.com\/)\n\nThe Prehab membership is the anti-barrier solution to keeping your body healthy. Access state-of-the-art physical therapy, fitness programs, and workouts online in the comforts of your own home or gym! Taking control of your health with exercise & education from the palm of your hand has never been easier. Get access to 50+ programs, 100+ unique workouts, and 3000+ exercises to build your own workout routines. [Trial it for free](https:\/\/theprehabguys.com\/), and learn how to get out of pain, avoid injury, and optimize your health with \\[P\\]rehab\\!\n\n## Closing Thoughts\nThe postpartum pelvic floor can feel overwhelming and complicated. From cesarean section to diastasis recti to urinary incontinence and everything in between, the pathway to healing can feel unclear. It’s important to remember that the human body is designed to rebound from pregnancy, and with the right tools and a supportive healthcare team, returning to high levels of exercise and activity is achievable. A physical therapist with specialty training in the pelvic floor can assist in the management of core, hip, and pelvic floor strengthening during postpartum healing\\!\n\nNow let’s check back in on our new mom. We find out that she has been working with a physical therapist for several months to reduce pain with intercourse and incontinence, begin regaining her core strength, and gradually progress her walking program. She is feeling stronger, her mood is beginning to improve, and she is now beginning to run at 7 months with her baby in tow. She went to her first boxing class last week with her friend and had no urinary incontinence, and is looking to sign up for a half marathon in one year! Let’s keep our new postpartum moms strong, healthy, happy, and most importantly, healing.\n\n### LEARN MORE ABOUT OUR [POSTPARTUM REHAB PROGRAM](https:\/\/theprehabguys.com\/program-postpartum\/)\n[![postpartum rehab the prehab guys ](data:image\/svg+xml;base64,PHN2ZyB2aWV3Qm94PSIwIDAgMzAwIDMwMCIgd2lkdGg9IjMwMCIgaGVpZ2h0PSIzMDAiIHhtbG5zPSJodHRwOi8vd3d3LnczLm9yZy8yMDAwL3N2ZyI+PC9zdmc+)](https:\/\/theprehabguys.com\/program-postpartum\/)\n\n*Looking to level up your core, pelvic floor, and confidence with our 8-week Postpartum Rehab program through the \\[P\\]rehab App! Get started today\\!*\n\n## References\n1. Eickmeyer SM. Anatomy and Physiology of the Pelvic Floor. *Phys Med Rehabil Clin N Am*. 2017;28(3):455-460. doi:10.1016\/j.pmr.2017.03.003\n2. Gowda SN, Bordoni B. Anatomy, Abdomen and Pelvis, Levator Ani Muscle. In: *StatPearls*. Treasure Island (FL): StatPearls Publishing; August 11, 2021.\n3. Benjamin DR, van de Water AT, Peiris CL. Effects of exercise on diastasis of the rectus abdominis muscle in the antenatal and postnatal periods: a systematic review. Physiotherapy. 2014 Mar;100(1):1-8. doi: 10.1016\/j.physio.2013.08.005. Epub 2013 Oct 5. PMID: 24268942.\n4. Coldron Y, Stokes MJ, Newham DJ, Cook K. Postpartum characteristics of rectus abdominis on ultrasound imaging. Man Ther. 2008 May;13(2):112-21. doi: 10.1016\/j.math.2006.10.001. Epub 2007 Jan 5. PMID: 17208034.\n5. Stær-Jensen J, Siafarikas F, Hilde G, Benth JŠ, Bø K, Engh ME. Postpartum recovery of levator hiatus and bladder neck mobility in relation to pregnancy. Obstet Gynecol. 2015 Mar;125(3):531-539. doi: 10.1097\/AOG.0000000000000645. PMID: 25730212.\n6. Evenson KR, Mottola MF, Owe KM, Rousham EK, Brown WJ. Summary of international guidelines for physical activity after pregnancy. *Obstet Gynecol Surv*. 2014;69(7):407-414. doi:10.1097\/OGX.0000000000000077\n7. de Mattos Lourenco TR, Matsuoka PK, Baracat EC, Haddad JM. Urinary incontinence in female athletes: a systematic review. *Int Urogynecol J*. 2018;29(12):1757-1763. doi:10.1007\/s00192-018-3629-z\n8. Goom T, Donnelly G, Brockwell E. Returning to running postnatal – guidelines for medical, health and fitness professionals managing this population. Absolute.physio. https:\/\/absolute.physio\/wp-content\/uploads\/2019\/09\/returning-to-running-postnatal-guidelines.pdf. Published 2019. Accessed July 25, 2022.\n## About The Author\n#### Lyndsay Centrowitz, PT, DPT\n#### \\[P\\]rehab Writer & Content Creator\n![lyndsay provecio the prehab guys](data:image\/svg+xml;base64,PHN2ZyB2aWV3Qm94PSIwIDAgMzAwIDMwMCIgd2lkdGg9IjMwMCIgaGVpZ2h0PSIzMDAiIHhtbG5zPSJodHRwOi8vd3d3LnczLm9yZy8yMDAwL3N2ZyI+PC9zdmc+)\n\nDr. Lyndsay Centrowitz graduated from Colorado State University with a BS in Health and Exercise Science and a concentration in Sports Medicine. After multiple personal sports related injuries and discovering a passion for healing through movement, Lyndsay attended Creighton University to receive her Doctorate of Physical Therapy. An avid runner herself, she has a particular interest in working with high school, recreational and elite endurance athletes and has undergone specialty training in pelvic floor rehabilitation to better serve her clientele. Through this specialty training, she has acquired a Certificate of Achievement in Pelvic Health Physical Therapy through the American Physical Therapy Association. Additionally, Lyndsay is BSPTS C2 certified in scoliosis specific exercise and has found a niche working with adolescents with scoliosis to improve overall spinal health. No, you’re not seeing double! Lyndsay is an identical twin to Lauren Lynass, one of our \\[P\\]rehab rockstars. A native to Colorado, Lyndsay is an adventure seeker who loves to hike, camp, and race her twin sister on the mountain trails. When the Portland rain hits, you can find her curled up with a good book and a cup of tea.\n\n#### **Disclaimer – The content here is designed for information & education purposes only and is not intended for medical advice.**\n\n## About the author : Lyndsay Provencio PT, DPT\n![](data:image\/svg+xml;base64,PHN2ZyB2aWV3Qm94PSIwIDAgNzIgNzIiIHdpZHRoPSI3MiIgaGVpZ2h0PSI3MiIgeG1sbnM9Imh0dHA6Ly93d3cudzMub3JnLzIwMDAvc3ZnIj48L3N2Zz4=)\n\n## Leave A Comment [Cancel reply](https:\/\/theprehabguys.com\/post-partum-exercises\/#respond)\nYou must be [logged in](https:\/\/theprehabguys.com\/wp-login.php?redirect_to=https%3A%2F%2Ftheprehabguys.com%2Fpost-partum-exercises%2F) to post a comment.\n## Related posts\n- [![](data:image\/svg+xml;base64,PHN2ZyB2aWV3Qm94PSIwIDAgMTA4MCAxMDgwIiB3aWR0aD0iMTA4MCIgaGVpZ2h0PSIxMDgwIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==)](https:\/\/theprehabguys.com\/improving-knee-flexion-after-surgery\/)\n  \n  ## [How To Improve Knee Flexion After Surgery](https:\/\/theprehabguys.com\/improving-knee-flexion-after-surgery\/)\n  [Education](https:\/\/theprehabguys.com\/category\/education\/ \"Education\"),[For Clinicians](https:\/\/theprehabguys.com\/category\/for-clinicians\/ \"For Clinicians\"),[Knee](https:\/\/theprehabguys.com\/category\/knees\/ \"Knee\")\n- [![](data:image\/svg+xml;base64,PHN2ZyB2aWV3Qm94PSIwIDAgMTA4MCAxMDgwIiB3aWR0aD0iMTA4MCIgaGVpZ2h0PSIxMDgwIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==)](https:\/\/theprehabguys.com\/piriformis-syndrome-a-real-pain-in-the-butt\/)\n  \n  ## [Piriformis Syndrome: A Real Pain In The Butt](https:\/\/theprehabguys.com\/piriformis-syndrome-a-real-pain-in-the-butt\/)\n  [Education](https:\/\/theprehabguys.com\/category\/education\/ \"Education\"),[Hip](https:\/\/theprehabguys.com\/category\/hips\/ \"Hip\")\n- [![shin splint exercises running form the prehab guys](data:image\/svg+xml;base64,PHN2ZyB2aWV3Qm94PSIwIDAgMTA4MCAxMDgwIiB3aWR0aD0iMTA4MCIgaGVpZ2h0PSIxMDgwIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==)](https:\/\/theprehabguys.com\/shin-splints-exercises\/)\n  \n  ## [The Best Exercises For Shin Splints](https:\/\/theprehabguys.com\/shin-splints-exercises\/)\n  [Education](https:\/\/theprehabguys.com\/category\/education\/ \"Education\"),[Foot\/ankle](https:\/\/theprehabguys.com\/category\/foot-ankles\/ \"Foot\/ankle\")\n\n#### Categories\nSelect a Child Category\n\ncategory\n\n69c7326f4cfef\n\n0\n\n0\n\nLoading....\n\n### Enjoying this content?\nGet updates, news, tips, and special offers delivered to your inbox\n\nYou can unsubscribe at any time. 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[Fitness](https:\/\/theprehabguys.com\/fitness-programs\/)\n    - [Fundamentals](https:\/\/theprehabguys.com\/program-fundamentals-fitness\/)\n    - [Home](https:\/\/theprehabguys.com\/program-gym-fitness\/)\n    - [Gym](https:\/\/theprehabguys.com\/program-gym-fitness\/)\n- [Begin Free Trial](https:\/\/theprehabguys.com\/post-partum-exercises\/#pricing)\n\n### Episode:\n###\n## Postpartum Exercises\n## Postpartum Exercises\nBy [Lyndsay Provencio PT, DPT](https:\/\/theprehabguys.com\/author\/lkprovo2207\/ \"Posts by Lyndsay Provencio PT, DPT\")\\|Published On: September 7, 2022\\|\n\nA new mom is sitting in the waiting room of her Obstetrics and Gynecologists office anxious for her 6-week postpartum check-up. She has been struggling with postpartum depression and is extremely eager to get back to exercising in hopes that this will help with her depression and make her feel more like herself. At the end of her appointment, she is told that her sutures are healing well after her episiotomy, she gains additional resources to support her postpartum depression, and is instructed that she is cleared to be sexually active again if comfortable. Our new mom leaves her appointment feeling hopeful and encouraged to begin half marathon training, join her friends at weekly yoga, jump back into boxing, and be intimate with her partner again. After 9 plus months of nurturing and caring for a new human, you go mama! However, what we didn’t know about our new mom is that she is having pain with intercourse, is feeling extremely weak in her core when lifting her baby, is experiencing urinary leakage and pelvic heaviness during her morning walks, and began to have increasing pubic symphysis pain when she tried a return to run program that she found scrolling the internet. These “common but not normal” postpartum conditions should be addressed prior to increasing any form of training intensity. I know what you’re thinking, after giving so much, we want this to be an easy transition for our new mom! Why can’t it be? And how do we know when it is safe to return to activity postpartum? Let’s break it down. In this blog, we will dive into the postpartum pelvic floor, how the pelvic floor can be impacted during pregnancy, and what post partum exercises are safe and allow for a full recovery. Let’s get our half marathon running, boxing queen new mom on the right path\\!\n\n## What is the pelvic floor? How is it impacted postpartum?\nThe pelvic floor is a grouping of muscles that supports the organs of urination, defecation, and sexual function. This group of muscles sits in between the two pelvic bones and can be visualized as a sling that works intimately with the hip muscles, spine, and core to create a dynamic yet stable support system1. Beyond support, the muscles of the pelvic floor also assist in controlling intraabdominal pressure by communicating with the diaphragm. Believe it or not, this group of muscles helps to manage changing pressures while pushing a stroller, lifting a car seat, running, or any activity that requires movements of the trunk and limbs(2\\).\n\n### READ: [PELVIC FLOOR AND PHYSICAL THERAPY](https:\/\/theprehabguys.com\/pelvic-floor-exercises\/)\n[![pelvic floor post partum exercises the prehab guys](https:\/\/cdn-ljnid.nitrocdn.com\/dKbeXTIRUGoewvjQjYqFJhVKGqchTpte\/assets\/images\/optimized\/rev-6844d28\/theprehabguys.com\/wp-content\/uploads\/2022\/04\/Pelvic-Floor-INSTAGRAM-300x300.png)](https:\/\/theprehabguys.com\/pelvic-floor-exercises\/)\n\nNow let’s take into consideration how the pelvic floor is directly impacted during pregnancy and labor. Pregnancy creates a change in the human body, both mechanical and hormonal. Vaginal delivery results in increased pelvic floor muscle mobility postpartum. Additionally, surgical repair of pelvic floor musculature could be present depending on the individual’s labor. If an individual has a cesarean section, the abdominal musculature is now [healing from major surgery](https:\/\/theprehabguys.com\/how-to-optimize-recovery-after-surgery\/). This can put additional challenges on other stabilizing muscles to provide support as the abdominal wall and surgical site heal. If we move up the chain, many individuals experience a widening in their abdominal muscles due to stretching and thinning of the linea alba, this is called diastasis recti. An increase in this inter-recti distance can challenge the function of the abdominal muscles leading to mechanical challenges, impaired pelvic stability, and increased vulnerability of the pelvis and lumbar spine(3\\). Just for fun let’s add in a 9-lb. baby, an all too awkward and heavy car seat, and the constant bending that is happening to get the baby in and out of the crib. Wow! That’s a lot of load on a healing body\\!\n\nDon’t hit the panic button just yet. It’s important to recognize the changes that happen to the pelvic floor and the human body during pregnancy and postpartum, but it is just as important to recognize that the body has amazing healing capabilities! In a study that looked at the effects of exercises on diastasis of the rectus abdominis in both antenatal and postnatal periods, it was determined that appropriately guided exercise was protective for the development of diastasis, with natural resolution and greatest recovery happening between the first day and 8 weeks post delivery (3,4). The pelvic floor musculature, too, has an optimal window of 6 months postpartum to recover, with the return of the levator hiatus area to a similar prenatal size by 12 months(5). A physical therapist with specialty training in pelvic health and postpartum care can provide guidance to assist in recovery and maximize healing within the first weeks to months postpartum! Check out our Postpartum Rehab program through the \\[P\\]rehab App designed by a pelvic floor specialist to get started\\!\n\n### LEARN MORE ABOUT OUR [POSTPARTUM REHAB PROGRAM](https:\/\/theprehabguys.com\/program-postpartum\/)\n[![postpartum rehab the prehab guys ](https:\/\/cdn-ljnid.nitrocdn.com\/dKbeXTIRUGoewvjQjYqFJhVKGqchTpte\/assets\/images\/optimized\/rev-6844d28\/theprehabguys.com\/wp-content\/uploads\/2024\/04\/Untitled-design-2-300x300.png)](https:\/\/theprehabguys.com\/program-postpartum\/)\n\n*Looking to level up your core, pelvic floor, and confidence with our 8-week Postpartum Rehab program through the \\[P\\]rehab App! Get started today\\!*\n\n## So what can be done?\nI’m sure we’ve all heard this one before…EXERCISE! There are safe, effective, and [healthy ways to exercise](https:\/\/theprehabguys.com\/programs\/) and aid in recovery during the postpartum period. In a review of all international guidelines for physical activity following pregnancy, it was determined that postpartum physical activity can improve overall mood and wellbeing, support weight loss and\/or maintenance, improve cardiorespiratory fitness, and may reduce the impact of postpartum depression(6\\). So how much is too much? It’s important to check in with your healthcare team, physical therapist included, to determine what makes the most sense for you in your postpartum journey! However, most pre-pregnancy routines can be resumed gradually if both physically and mentally safe.\n\n### LISTEN: [THE KEYS TO PROGRESSIVE OVERLOAD](https:\/\/theprehabguys.com\/podcast\/episode-63-progressive-overload-and-acutechronic-workload-ratios-with-prehab\/)\n[![progressive overload post partum exercises the prehab guys](https:\/\/cdn-ljnid.nitrocdn.com\/dKbeXTIRUGoewvjQjYqFJhVKGqchTpte\/assets\/images\/optimized\/rev-6844d28\/theprehabguys.com\/wp-content\/uploads\/2022\/06\/Episode-63-Progressive-Overload-and-Acute_Chronic-Workload-Ratios-with-PRehab-300x300.png)](https:\/\/theprehabguys.com\/podcast\/episode-63-progressive-overload-and-acutechronic-workload-ratios-with-prehab\/)\n\nLet’s dive into some specific exercises below:\n\n### Diaphragmatic breathing\n- Exhale entirely as you draw your ribs to your pelvis pulling your abdomen towards your back\n- Gently perform 10-20 breaths\n### Proper body mechanics with lifting\n- Squat with exhale coming up\n- Hip hinge with exhale coming up\n### Supine pelvic floor exercises\n- exhale as you squeeze and lift\n- inhale and relax the pelvic floor\n- can be resumed as soon as you feel up to it\\!\n### Bridge with pelvic floor contraction\n- Exhale and squeeze and lift during the bridge\n- Inhale in resting position\n\nThese exercises are general recommendations that are often safe to begin in the initial stages of postpartum. However, it is highly recommended to have an evaluation from a member of your healthcare team prior to beginning exercise if any of the following signs or symptoms are being experienced. These could be telling of potential pelvic floor dysfunction and would best be treated with the guidance of a healthcare member with pelvic floor and postpartum training.\n\n### Looking To Build Those Glutes Back Up After Pregnancy?\n## Signs and symptoms of pelvic floor dysfunction\n- Urinary and fecal incontinence\n- heaviness\/pressure\/bulging in the pelvic area\n- Pain with intercourse\n- Abdominal weakness or separation\n- Musculoskeletal and lumbopelvic pain\n## Returning To Activity Postpartum\nSo, what about our new mom who is hoping to get back to [half marathon training?](https:\/\/theprehabguys.com\/podcast\/training-for-a-half-marathon-and-improving-running-efficiency-with-prehab\/) And is eager to join her friends at their weekly kickboxing class. Can she do it? The answer is of course, BUT WITH TIME. She is currently experiencing several of the above signs and symptoms of pelvic floor dysfunction and would benefit from some gentle strengthening and low-impact exercise prior to jumping back into high-impact exercise. It has been shown that high-impact exercise has a 4.59-fold increased risk of pelvic floor dysfunction compared to the alternative of low-impact exercise(7\\). Our new mom can absolutely return to high-impact exercise in the future, but we need to be considerate of the healing process that is postpartum and begin with light workloads. For this reason, it is recommended that running and high-impact activity resume 3-6 months postpartum8. If an individual is experiencing urinary or fecal incontinence, heaviness\/pressure\/bulging in the pelvic area, pain with intercourse, decreased abdominal strength and function, or musculoskeletal [lumbo pelvic pain](https:\/\/theprehabguys.com\/best-low-back-exercises\/) then high impact exercise should be postponed until these signs and symptoms are resolving, despite a timeline. A pelvic floor physical therapist can do a thorough internal and external pelvic floor exam to determine the right return to high-impact activity timeline for you! Let’s breathe, exercise our pelvic floor and practice proper lifting mechanics now so we can run, jump, skip, and box later.\n\n[![Prehab Membership post partum exercises the prehab guys](https:\/\/cdn-ljnid.nitrocdn.com\/dKbeXTIRUGoewvjQjYqFJhVKGqchTpte\/assets\/images\/optimized\/rev-6844d28\/theprehabguys.com\/wp-content\/uploads\/2022\/06\/Prehab-Membership-3-800x500.png)](https:\/\/theprehabguys.com\/)\n\nThe Prehab membership is the anti-barrier solution to keeping your body healthy. Access state-of-the-art physical therapy, fitness programs, and workouts online in the comforts of your own home or gym! Taking control of your health with exercise & education from the palm of your hand has never been easier. Get access to 50+ programs, 100+ unique workouts, and 3000+ exercises to build your own workout routines. [Trial it for free](https:\/\/theprehabguys.com\/), and learn how to get out of pain, avoid injury, and optimize your health with \\[P\\]rehab\\!\n\n## Closing Thoughts\nThe postpartum pelvic floor can feel overwhelming and complicated. From cesarean section to diastasis recti to urinary incontinence and everything in between, the pathway to healing can feel unclear. It’s important to remember that the human body is designed to rebound from pregnancy, and with the right tools and a supportive healthcare team, returning to high levels of exercise and activity is achievable. A physical therapist with specialty training in the pelvic floor can assist in the management of core, hip, and pelvic floor strengthening during postpartum healing\\!\n\nNow let’s check back in on our new mom. We find out that she has been working with a physical therapist for several months to reduce pain with intercourse and incontinence, begin regaining her core strength, and gradually progress her walking program. She is feeling stronger, her mood is beginning to improve, and she is now beginning to run at 7 months with her baby in tow. She went to her first boxing class last week with her friend and had no urinary incontinence, and is looking to sign up for a half marathon in one year! Let’s keep our new postpartum moms strong, healthy, happy, and most importantly, healing.\n\n### LEARN MORE ABOUT OUR [POSTPARTUM REHAB PROGRAM](https:\/\/theprehabguys.com\/program-postpartum\/)\n[![postpartum rehab the prehab guys ](https:\/\/cdn-ljnid.nitrocdn.com\/dKbeXTIRUGoewvjQjYqFJhVKGqchTpte\/assets\/images\/optimized\/rev-6844d28\/theprehabguys.com\/wp-content\/uploads\/2024\/04\/Untitled-design-2-300x300.png)](https:\/\/theprehabguys.com\/program-postpartum\/)\n\n*Looking to level up your core, pelvic floor, and confidence with our 8-week Postpartum Rehab program through the \\[P\\]rehab App! Get started today\\!*\n\n## References\n1. Eickmeyer SM. Anatomy and Physiology of the Pelvic Floor. *Phys Med Rehabil Clin N Am*. 2017;28(3):455-460. doi:10.1016\/j.pmr.2017.03.003\n2. Gowda SN, Bordoni B. Anatomy, Abdomen and Pelvis, Levator Ani Muscle. In: *StatPearls*. Treasure Island (FL): StatPearls Publishing; August 11, 2021.\n3. Benjamin DR, van de Water AT, Peiris CL. Effects of exercise on diastasis of the rectus abdominis muscle in the antenatal and postnatal periods: a systematic review. Physiotherapy. 2014 Mar;100(1):1-8. doi: 10.1016\/j.physio.2013.08.005. Epub 2013 Oct 5. PMID: 24268942.\n4. Coldron Y, Stokes MJ, Newham DJ, Cook K. Postpartum characteristics of rectus abdominis on ultrasound imaging. Man Ther. 2008 May;13(2):112-21. doi: 10.1016\/j.math.2006.10.001. Epub 2007 Jan 5. PMID: 17208034.\n5. Stær-Jensen J, Siafarikas F, Hilde G, Benth JŠ, Bø K, Engh ME. Postpartum recovery of levator hiatus and bladder neck mobility in relation to pregnancy. Obstet Gynecol. 2015 Mar;125(3):531-539. doi: 10.1097\/AOG.0000000000000645. PMID: 25730212.\n6. Evenson KR, Mottola MF, Owe KM, Rousham EK, Brown WJ. Summary of international guidelines for physical activity after pregnancy. *Obstet Gynecol Surv*. 2014;69(7):407-414. doi:10.1097\/OGX.0000000000000077\n7. de Mattos Lourenco TR, Matsuoka PK, Baracat EC, Haddad JM. Urinary incontinence in female athletes: a systematic review. *Int Urogynecol J*. 2018;29(12):1757-1763. doi:10.1007\/s00192-018-3629-z\n8. Goom T, Donnelly G, Brockwell E. Returning to running postnatal – guidelines for medical, health and fitness professionals managing this population. Absolute.physio. https:\/\/absolute.physio\/wp-content\/uploads\/2019\/09\/returning-to-running-postnatal-guidelines.pdf. Published 2019. Accessed July 25, 2022.\n## About The Author\n#### Lyndsay Centrowitz, PT, DPT\n#### \\[P\\]rehab Writer & Content Creator\n![lyndsay provecio the prehab guys](https:\/\/cdn-ljnid.nitrocdn.com\/dKbeXTIRUGoewvjQjYqFJhVKGqchTpte\/assets\/images\/optimized\/rev-6844d28\/theprehabguys.com\/wp-content\/uploads\/2023\/02\/Lyndsay-v2.png)\n\nDr. Lyndsay Centrowitz graduated from Colorado State University with a BS in Health and Exercise Science and a concentration in Sports Medicine. After multiple personal sports related injuries and discovering a passion for healing through movement, Lyndsay attended Creighton University to receive her Doctorate of Physical Therapy. An avid runner herself, she has a particular interest in working with high school, recreational and elite endurance athletes and has undergone specialty training in pelvic floor rehabilitation to better serve her clientele. Through this specialty training, she has acquired a Certificate of Achievement in Pelvic Health Physical Therapy through the American Physical Therapy Association. Additionally, Lyndsay is BSPTS C2 certified in scoliosis specific exercise and has found a niche working with adolescents with scoliosis to improve overall spinal health. No, you’re not seeing double! Lyndsay is an identical twin to Lauren Lynass, one of our \\[P\\]rehab rockstars. A native to Colorado, Lyndsay is an adventure seeker who loves to hike, camp, and race her twin sister on the mountain trails. When the Portland rain hits, you can find her curled up with a good book and a cup of tea.\n\n#### **Disclaimer – The content here is designed for information & education purposes only and is not intended for medical advice.**\n\n## About the author : Lyndsay Provencio PT, DPT\n![](data:image\/svg+xml;base64,PHN2ZyB2aWV3Qm94PSIwIDAgNzIgNzIiIHdpZHRoPSI3MiIgaGVpZ2h0PSI3MiIgeG1sbnM9Imh0dHA6Ly93d3cudzMub3JnLzIwMDAvc3ZnIj48L3N2Zz4=)\n\nYou must be [logged in](https:\/\/theprehabguys.com\/wp-login.php?redirect_to=https%3A%2F%2Ftheprehabguys.com%2Fpost-partum-exercises%2F) to post a comment.\n\n## Related posts\n- [![](https:\/\/cdn-ljnid.nitrocdn.com\/dKbeXTIRUGoewvjQjYqFJhVKGqchTpte\/assets\/images\/optimized\/rev-6844d28\/theprehabguys.com\/wp-content\/uploads\/2021\/10\/HOW-TO-IMPROVE-KNEE-FLEXION-AFTER-SURGERY.png)](https:\/\/theprehabguys.com\/improving-knee-flexion-after-surgery\/)\n  \n  ## [How To Improve Knee Flexion After Surgery](https:\/\/theprehabguys.com\/improving-knee-flexion-after-surgery\/)\n  [Education](https:\/\/theprehabguys.com\/category\/education\/ \"Education\"),[For Clinicians](https:\/\/theprehabguys.com\/category\/for-clinicians\/ \"For Clinicians\"),[Knee](https:\/\/theprehabguys.com\/category\/knees\/ \"Knee\")\n- [![](https:\/\/cdn-ljnid.nitrocdn.com\/dKbeXTIRUGoewvjQjYqFJhVKGqchTpte\/assets\/images\/optimized\/rev-6844d28\/theprehabguys.com\/wp-content\/uploads\/2021\/11\/PIRIFORMIS-SYNDROME-A-REAL-PAIN-IN-THE-BUTT.png)](https:\/\/theprehabguys.com\/piriformis-syndrome-a-real-pain-in-the-butt\/)\n  \n  ## [Piriformis Syndrome: A Real Pain In The Butt](https:\/\/theprehabguys.com\/piriformis-syndrome-a-real-pain-in-the-butt\/)\n  [Education](https:\/\/theprehabguys.com\/category\/education\/ \"Education\"),[Hip](https:\/\/theprehabguys.com\/category\/hips\/ \"Hip\")\n- [![shin splint exercises running form the prehab guys](https:\/\/cdn-ljnid.nitrocdn.com\/dKbeXTIRUGoewvjQjYqFJhVKGqchTpte\/assets\/images\/optimized\/rev-6844d28\/theprehabguys.com\/wp-content\/uploads\/2021\/11\/THE-BEST-EXERCISES-FOR-SHIN-SPLINTS.png)](https:\/\/theprehabguys.com\/shin-splints-exercises\/)\n  \n  ## [The Best Exercises For Shin Splints](https:\/\/theprehabguys.com\/shin-splints-exercises\/)\n  [Education](https:\/\/theprehabguys.com\/category\/education\/ \"Education\"),[Foot\/ankle](https:\/\/theprehabguys.com\/category\/foot-ankles\/ \"Foot\/ankle\")\n\n#### Categories\nSelect a Child Category\n\ncategory\n\n69c7326f4cfef\n\n0\n\n0\n\nLoading....\n\n### Enjoying this content?\nGet updates, news, tips, and special offers delivered to your inbox\n\nYou can unsubscribe at any time. 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Meta Description	Looking for what to know about post partum exercises? Learn from Doctors of Physical Therapy how exercise can help you after giving birth!, A new mom is sitting in the waiting room of her Obstetrics and Gynecologists office anxious for her 6-week postpartum check-up. She has been struggling with postpartum depression and is extremely eager to get back to exercising in hopes that this will help with her depression and make her feel more like herself.
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Boilerpipe Text	Skip to content Find Your Personalized Program TAKE QUIZ Find Your Personalized Program TAKE QUIZ Find Your Personalized Program TAKE QUIZ Find Your Personalized Program TAKE QUIZ Home Services Prehab APP Prehab Professional Clinic About Prehab Definition Our Mission Our Team Career Press & Contact Content Blog All articles Education Fitness Foot/Ankle For Clinicians Shoulder Head/Neck Hip Knee Low Back Mid Back Elbow/Wrist/Hand Podcast Browse by Body Map Shop Equipment Apparel Exercise Library Programs By Body Part Rehab Recovery from injury & get out of pain. By Anatomy Prehab Eliminate small tweaks & pains while bulletproofing your body. Mobility Unlock your mobility to explore your body’s potential. Performance Step outside your comfort zone & elevate your body’s potential. Fitness Full body intensity pushing the fitness agenda. Search for: Login Login Support WooCommerce Cart 0 Search for: Login Login Support WooCommerce Cart 0 Home Services Prehab APP Prehab Professional Clinic About Prehab Definition Our Mission Our Team Career Press & Contact Content Body Map Blog Shoulder Knee Low Back Hip Foot/Ankle Head/Neck Mid Back Elbow/Wrist/Hand For Clinicians Education Podcast Shop Equipment Apparel Exercise Library Programs Rehab Achilles Ankle Sprain Elbow Wrist & Hand Foot & Ankle Groin Hamstring Hip Knee Low Back Meniscus Neck & Mid Back Patellofemoral Rotator Cuff Shoulder Prehab Full Body [P]rehab Program Elbow Wrist & Hand Foot & Ankle Hip Knee Low Back Neck & Mid Back Shoulder Achilles Ankle Sprain Groin Hamstring Jump Basics Meniscus Patellofemoral Posture Rotator Cuff Running Mobility Full Body Mobility Ankle Dorsiflexion Knee Extension Hip Overhead Thoracic Performance Core Jump Performance Golf Lower Body Overhead Crossfit Upper Body Soccer Fitness Fundamentals Home Gym Begin Free Trial Episode: Postpartum Exercises Postpartum Exercises By Lyndsay Provencio PT, DPT \| Published On: September 7, 2022 \| A new mom is sitting in the waiting room of her Obstetrics and Gynecologists office anxious for her 6-week postpartum check-up. She has been struggling with postpartum depression and is extremely eager to get back to exercising in hopes that this will help with her depression and make her feel more like herself. At the end of her appointment, she is told that her sutures are healing well after her episiotomy, she gains additional resources to support her postpartum depression, and is instructed that she is cleared to be sexually active again if comfortable. Our new mom leaves her appointment feeling hopeful and encouraged to begin half marathon training, join her friends at weekly yoga, jump back into boxing, and be intimate with her partner again. After 9 plus months of nurturing and caring for a new human, you go mama! However, what we didn’t know about our new mom is that she is having pain with intercourse, is feeling extremely weak in her core when lifting her baby, is experiencing urinary leakage and pelvic heaviness during her morning walks, and began to have increasing pubic symphysis pain when she tried a return to run program that she found scrolling the internet. These “common but not normal” postpartum conditions should be addressed prior to increasing any form of training intensity. I know what you’re thinking, after giving so much, we want this to be an easy transition for our new mom! Why can’t it be? And how do we know when it is safe to return to activity postpartum? Let’s break it down. In this blog, we will dive into the postpartum pelvic floor, how the pelvic floor can be impacted during pregnancy, and what post partum exercises are safe and allow for a full recovery. Let’s get our half marathon running, boxing queen new mom on the right path! What is the pelvic floor? How is it impacted postpartum? The pelvic floor is a grouping of muscles that supports the organs of urination, defecation, and sexual function. This group of muscles sits in between the two pelvic bones and can be visualized as a sling that works intimately with the hip muscles, spine, and core to create a dynamic yet stable support system 1 . Beyond support, the muscles of the pelvic floor also assist in controlling intraabdominal pressure by communicating with the diaphragm. Believe it or not, this group of muscles helps to manage changing pressures while pushing a stroller, lifting a car seat, running, or any activity that requires movements of the trunk and limbs( 2) . READ: PELVIC FLOOR AND PHYSICAL THERAPY Now let’s take into consideration how the pelvic floor is directly impacted during pregnancy and labor. Pregnancy creates a change in the human body, both mechanical and hormonal. Vaginal delivery results in increased pelvic floor muscle mobility postpartum. Additionally, surgical repair of pelvic floor musculature could be present depending on the individual’s labor. If an individual has a cesarean section, the abdominal musculature is now healing from major surgery . This can put additional challenges on other stabilizing muscles to provide support as the abdominal wall and surgical site heal. If we move up the chain, many individuals experience a widening in their abdominal muscles due to stretching and thinning of the linea alba, this is called diastasis recti. An increase in this inter-recti distance can challenge the function of the abdominal muscles leading to mechanical challenges, impaired pelvic stability, and increased vulnerability of the pelvis and lumbar spine( 3) . Just for fun let’s add in a 9-lb. baby, an all too awkward and heavy car seat, and the constant bending that is happening to get the baby in and out of the crib. Wow! That’s a lot of load on a healing body! Don’t hit the panic button just yet. It’s important to recognize the changes that happen to the pelvic floor and the human body during pregnancy and postpartum, but it is just as important to recognize that the body has amazing healing capabilities! In a study that looked at the effects of exercises on diastasis of the rectus abdominis in both antenatal and postnatal periods, it was determined that appropriately guided exercise was protective for the development of diastasis, with natural resolution and greatest recovery happening between the first day and 8 weeks post delivery ( 3,4). The pelvic floor musculature, too, has an optimal window of 6 months postpartum to recover, with the return of the levator hiatus area to a similar prenatal size by 12 months(5) . A physical therapist with specialty training in pelvic health and postpartum care can provide guidance to assist in recovery and maximize healing within the first weeks to months postpartum! Check out our Postpartum Rehab program through the [P]rehab App designed by a pelvic floor specialist to get started! LEARN MORE ABOUT OUR POSTPARTUM REHAB PROGRAM Looking to level up your core, pelvic floor, and confidence with our 8-week Postpartum Rehab program through the [P]rehab App! Get started today! So what can be done? I’m sure we’ve all heard this one before…EXERCISE! There are safe, effective, and healthy ways to exercise and aid in recovery during the postpartum period. In a review of all international guidelines for physical activity following pregnancy, it was determined that postpartum physical activity can improve overall mood and wellbeing, support weight loss and/or maintenance, improve cardiorespiratory fitness, and may reduce the impact of postpartum depression( 6) . So how much is too much? It’s important to check in with your healthcare team, physical therapist included, to determine what makes the most sense for you in your postpartum journey! However, most pre-pregnancy routines can be resumed gradually if both physically and mentally safe. LISTEN: THE KEYS TO PROGRESSIVE OVERLOAD Let’s dive into some specific exercises below: Diaphragmatic breathing Exhale entirely as you draw your ribs to your pelvis pulling your abdomen towards your back Gently perform 10-20 breaths Proper body mechanics with lifting Squat with exhale coming up Hip hinge with exhale coming up Supine pelvic floor exercises exhale as you squeeze and lift inhale and relax the pelvic floor can be resumed as soon as you feel up to it! Bridge with pelvic floor contraction Exhale and squeeze and lift during the bridge Inhale in resting position These exercises are general recommendations that are often safe to begin in the initial stages of postpartum. However, it is highly recommended to have an evaluation from a member of your healthcare team prior to beginning exercise if any of the following signs or symptoms are being experienced. These could be telling of potential pelvic floor dysfunction and would best be treated with the guidance of a healthcare member with pelvic floor and postpartum training. Looking To Build Those Glutes Back Up After Pregnancy? Signs and symptoms of pelvic floor dysfunction Urinary and fecal incontinence heaviness/pressure/bulging in the pelvic area Pain with intercourse Abdominal weakness or separation Musculoskeletal and lumbopelvic pain Returning To Activity Postpartum So, what about our new mom who is hoping to get back to half marathon training? And is eager to join her friends at their weekly kickboxing class. Can she do it? The answer is of course, BUT WITH TIME. She is currently experiencing several of the above signs and symptoms of pelvic floor dysfunction and would benefit from some gentle strengthening and low-impact exercise prior to jumping back into high-impact exercise. It has been shown that high-impact exercise has a 4.59-fold increased risk of pelvic floor dysfunction compared to the alternative of low-impact exercise( 7) . Our new mom can absolutely return to high-impact exercise in the future, but we need to be considerate of the healing process that is postpartum and begin with light workloads. For this reason, it is recommended that running and high-impact activity resume 3-6 months postpartum 8 . If an individual is experiencing urinary or fecal incontinence, heaviness/pressure/bulging in the pelvic area, pain with intercourse, decreased abdominal strength and function, or musculoskeletal lumbo pelvic pain then high impact exercise should be postponed until these signs and symptoms are resolving, despite a timeline. A pelvic floor physical therapist can do a thorough internal and external pelvic floor exam to determine the right return to high-impact activity timeline for you! Let’s breathe, exercise our pelvic floor and practice proper lifting mechanics now so we can run, jump, skip, and box later. The Prehab membership is the anti-barrier solution to keeping your body healthy. Access state-of-the-art physical therapy, fitness programs, and workouts online in the comforts of your own home or gym! Taking control of your health with exercise & education from the palm of your hand has never been easier. Get access to 50+ programs, 100+ unique workouts, and 3000+ exercises to build your own workout routines. Trial it for free , and learn how to get out of pain, avoid injury, and optimize your health with [P]rehab! Closing Thoughts The postpartum pelvic floor can feel overwhelming and complicated. From cesarean section to diastasis recti to urinary incontinence and everything in between, the pathway to healing can feel unclear. It’s important to remember that the human body is designed to rebound from pregnancy, and with the right tools and a supportive healthcare team, returning to high levels of exercise and activity is achievable. A physical therapist with specialty training in the pelvic floor can assist in the management of core, hip, and pelvic floor strengthening during postpartum healing! Now let’s check back in on our new mom. We find out that she has been working with a physical therapist for several months to reduce pain with intercourse and incontinence, begin regaining her core strength, and gradually progress her walking program. She is feeling stronger, her mood is beginning to improve, and she is now beginning to run at 7 months with her baby in tow. She went to her first boxing class last week with her friend and had no urinary incontinence, and is looking to sign up for a half marathon in one year! Let’s keep our new postpartum moms strong, healthy, happy, and most importantly, healing. LEARN MORE ABOUT OUR POSTPARTUM REHAB PROGRAM Looking to level up your core, pelvic floor, and confidence with our 8-week Postpartum Rehab program through the [P]rehab App! Get started today! References Eickmeyer SM. Anatomy and Physiology of the Pelvic Floor. Phys Med Rehabil Clin N Am . 2017;28(3):455-460. doi:10.1016/j.pmr.2017.03.003 Gowda SN, Bordoni B. Anatomy, Abdomen and Pelvis, Levator Ani Muscle. In: StatPearls . Treasure Island (FL): StatPearls Publishing; August 11, 2021. Benjamin DR, van de Water AT, Peiris CL. Effects of exercise on diastasis of the rectus abdominis muscle in the antenatal and postnatal periods: a systematic review. Physiotherapy. 2014 Mar;100(1):1-8. doi: 10.1016/j.physio.2013.08.005. Epub 2013 Oct 5. PMID: 24268942. Coldron Y, Stokes MJ, Newham DJ, Cook K. Postpartum characteristics of rectus abdominis on ultrasound imaging. Man Ther. 2008 May;13(2):112-21. doi: 10.1016/j.math.2006.10.001. Epub 2007 Jan 5. PMID: 17208034. Stær-Jensen J, Siafarikas F, Hilde G, Benth JŠ, Bø K, Engh ME. Postpartum recovery of levator hiatus and bladder neck mobility in relation to pregnancy. Obstet Gynecol. 2015 Mar;125(3):531-539. doi: 10.1097/AOG.0000000000000645. PMID: 25730212. Evenson KR, Mottola MF, Owe KM, Rousham EK, Brown WJ. Summary of international guidelines for physical activity after pregnancy. Obstet Gynecol Surv . 2014;69(7):407-414. doi:10.1097/OGX.0000000000000077 de Mattos Lourenco TR, Matsuoka PK, Baracat EC, Haddad JM. Urinary incontinence in female athletes: a systematic review. Int Urogynecol J . 2018;29(12):1757-1763. doi:10.1007/s00192-018-3629-z Goom T, Donnelly G, Brockwell E. Returning to running postnatal – guidelines for medical, health and fitness professionals managing this population. Absolute.physio. https://absolute.physio/wp-content/uploads/2019/09/returning-to-running-postnatal-guidelines.pdf. Published 2019. Accessed July 25, 2022. About The Author Lyndsay Centrowitz, PT, DPT [P]rehab Writer & Content Creator Dr. Lyndsay Centrowitz graduated from Colorado State University with a BS in Health and Exercise Science and a concentration in Sports Medicine. After multiple personal sports related injuries and discovering a passion for healing through movement, Lyndsay attended Creighton University to receive her Doctorate of Physical Therapy. An avid runner herself, she has a particular interest in working with high school, recreational and elite endurance athletes and has undergone specialty training in pelvic floor rehabilitation to better serve her clientele. Through this specialty training, she has acquired a Certificate of Achievement in Pelvic Health Physical Therapy through the American Physical Therapy Association. Additionally, Lyndsay is BSPTS C2 certified in scoliosis specific exercise and has found a niche working with adolescents with scoliosis to improve overall spinal health. No, you’re not seeing double! Lyndsay is an identical twin to Lauren Lynass, one of our [P]rehab rockstars. A native to Colorado, Lyndsay is an adventure seeker who loves to hike, camp, and race her twin sister on the mountain trails. When the Portland rain hits, you can find her curled up with a good book and a cup of tea. Disclaimer – The content here is designed for information & education purposes only and is not intended for medical advice. About the author : Lyndsay Provencio PT, DPT You must be logged in to post a comment. Related posts How To Improve Knee Flexion After Surgery Education , For Clinicians , Knee Piriformis Syndrome: A Real Pain In The Butt Education , Hip The Best Exercises For Shin Splints Education , Foot/ankle Search for: Categories Select a Child Category category 69c7326f4cfef 0 0 Loading.... Enjoying this content? Get updates, news, tips, and special offers delivered to your inbox You can unsubscribe at any time. We respect your privacy. 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She has been struggling with postpartum depression and is extremely eager to get back to exercising in hopes that this will help with her depression and make her feel more like herself. At the end of her appointment, she is told that her sutures are healing well after her episiotomy, she gains additional resources to support her postpartum depression, and is instructed that she is cleared to be sexually active again if comfortable. Our new mom leaves her appointment feeling hopeful and encouraged to begin half marathon training, join her friends at weekly yoga, jump back into boxing, and be intimate with her partner again. After 9 plus months of nurturing and caring for a new human, you go mama! However, what we didn’t know about our new mom is that she is having pain with intercourse, is feeling extremely weak in her core when lifting her baby, is experiencing urinary leakage and pelvic heaviness during her morning walks, and began to have increasing pubic symphysis pain when she tried a return to run program that she found scrolling the internet. These “common but not normal” postpartum conditions should be addressed prior to increasing any form of training intensity. I know what you’re thinking, after giving so much, we want this to be an easy transition for our new mom! Why can’t it be? And how do we know when it is safe to return to activity postpartum? Let’s break it down. In this blog, we will dive into the postpartum pelvic floor, how the pelvic floor can be impacted during pregnancy, and what post partum exercises are safe and allow for a full recovery. Let’s get our half marathon running, boxing queen new mom on the right path\! ## What is the pelvic floor? How is it impacted postpartum? The pelvic floor is a grouping of muscles that supports the organs of urination, defecation, and sexual function. This group of muscles sits in between the two pelvic bones and can be visualized as a sling that works intimately with the hip muscles, spine, and core to create a dynamic yet stable support system1. Beyond support, the muscles of the pelvic floor also assist in controlling intraabdominal pressure by communicating with the diaphragm. Believe it or not, this group of muscles helps to manage changing pressures while pushing a stroller, lifting a car seat, running, or any activity that requires movements of the trunk and limbs(2\). ### READ: [PELVIC FLOOR AND PHYSICAL THERAPY](https://theprehabguys.com/pelvic-floor-exercises/) [![pelvic floor post partum exercises the prehab guys](data:image/svg+xml;base64,PHN2ZyB2aWV3Qm94PSIwIDAgMzAwIDMwMCIgd2lkdGg9IjMwMCIgaGVpZ2h0PSIzMDAiIHhtbG5zPSJodHRwOi8vd3d3LnczLm9yZy8yMDAwL3N2ZyI+PC9zdmc+)](https://theprehabguys.com/pelvic-floor-exercises/) Now let’s take into consideration how the pelvic floor is directly impacted during pregnancy and labor. Pregnancy creates a change in the human body, both mechanical and hormonal. Vaginal delivery results in increased pelvic floor muscle mobility postpartum. Additionally, surgical repair of pelvic floor musculature could be present depending on the individual’s labor. If an individual has a cesarean section, the abdominal musculature is now [healing from major surgery](https://theprehabguys.com/how-to-optimize-recovery-after-surgery/). This can put additional challenges on other stabilizing muscles to provide support as the abdominal wall and surgical site heal. If we move up the chain, many individuals experience a widening in their abdominal muscles due to stretching and thinning of the linea alba, this is called diastasis recti. An increase in this inter-recti distance can challenge the function of the abdominal muscles leading to mechanical challenges, impaired pelvic stability, and increased vulnerability of the pelvis and lumbar spine(3\). Just for fun let’s add in a 9-lb. baby, an all too awkward and heavy car seat, and the constant bending that is happening to get the baby in and out of the crib. Wow! That’s a lot of load on a healing body\! Don’t hit the panic button just yet. It’s important to recognize the changes that happen to the pelvic floor and the human body during pregnancy and postpartum, but it is just as important to recognize that the body has amazing healing capabilities! In a study that looked at the effects of exercises on diastasis of the rectus abdominis in both antenatal and postnatal periods, it was determined that appropriately guided exercise was protective for the development of diastasis, with natural resolution and greatest recovery happening between the first day and 8 weeks post delivery (3,4). The pelvic floor musculature, too, has an optimal window of 6 months postpartum to recover, with the return of the levator hiatus area to a similar prenatal size by 12 months(5). A physical therapist with specialty training in pelvic health and postpartum care can provide guidance to assist in recovery and maximize healing within the first weeks to months postpartum! Check out our Postpartum Rehab program through the \[P\]rehab App designed by a pelvic floor specialist to get started\! ### LEARN MORE ABOUT OUR [POSTPARTUM REHAB PROGRAM](https://theprehabguys.com/program-postpartum/) [![postpartum rehab the prehab guys ](data:image/svg+xml;base64,PHN2ZyB2aWV3Qm94PSIwIDAgMzAwIDMwMCIgd2lkdGg9IjMwMCIgaGVpZ2h0PSIzMDAiIHhtbG5zPSJodHRwOi8vd3d3LnczLm9yZy8yMDAwL3N2ZyI+PC9zdmc+)](https://theprehabguys.com/program-postpartum/) Looking to level up your core, pelvic floor, and confidence with our 8-week Postpartum Rehab program through the \[P\]rehab App! Get started today\! ## So what can be done? I’m sure we’ve all heard this one before…EXERCISE! There are safe, effective, and [healthy ways to exercise](https://theprehabguys.com/programs/) and aid in recovery during the postpartum period. In a review of all international guidelines for physical activity following pregnancy, it was determined that postpartum physical activity can improve overall mood and wellbeing, support weight loss and/or maintenance, improve cardiorespiratory fitness, and may reduce the impact of postpartum depression(6\). So how much is too much? It’s important to check in with your healthcare team, physical therapist included, to determine what makes the most sense for you in your postpartum journey! However, most pre-pregnancy routines can be resumed gradually if both physically and mentally safe. ### LISTEN: [THE KEYS TO PROGRESSIVE OVERLOAD](https://theprehabguys.com/podcast/episode-63-progressive-overload-and-acutechronic-workload-ratios-with-prehab/) [![progressive overload post partum exercises the prehab guys](data:image/svg+xml;base64,PHN2ZyB2aWV3Qm94PSIwIDAgMzAwIDMwMCIgd2lkdGg9IjMwMCIgaGVpZ2h0PSIzMDAiIHhtbG5zPSJodHRwOi8vd3d3LnczLm9yZy8yMDAwL3N2ZyI+PC9zdmc+)](https://theprehabguys.com/podcast/episode-63-progressive-overload-and-acutechronic-workload-ratios-with-prehab/) Let’s dive into some specific exercises below: ### Diaphragmatic breathing - Exhale entirely as you draw your ribs to your pelvis pulling your abdomen towards your back - Gently perform 10-20 breaths ### Proper body mechanics with lifting - Squat with exhale coming up - Hip hinge with exhale coming up ### Supine pelvic floor exercises - exhale as you squeeze and lift - inhale and relax the pelvic floor - can be resumed as soon as you feel up to it\! ### Bridge with pelvic floor contraction - Exhale and squeeze and lift during the bridge - Inhale in resting position These exercises are general recommendations that are often safe to begin in the initial stages of postpartum. However, it is highly recommended to have an evaluation from a member of your healthcare team prior to beginning exercise if any of the following signs or symptoms are being experienced. These could be telling of potential pelvic floor dysfunction and would best be treated with the guidance of a healthcare member with pelvic floor and postpartum training. ### Looking To Build Those Glutes Back Up After Pregnancy? ## Signs and symptoms of pelvic floor dysfunction - Urinary and fecal incontinence - heaviness/pressure/bulging in the pelvic area - Pain with intercourse - Abdominal weakness or separation - Musculoskeletal and lumbopelvic pain ## Returning To Activity Postpartum So, what about our new mom who is hoping to get back to [half marathon training?](https://theprehabguys.com/podcast/training-for-a-half-marathon-and-improving-running-efficiency-with-prehab/) And is eager to join her friends at their weekly kickboxing class. Can she do it? The answer is of course, BUT WITH TIME. She is currently experiencing several of the above signs and symptoms of pelvic floor dysfunction and would benefit from some gentle strengthening and low-impact exercise prior to jumping back into high-impact exercise. It has been shown that high-impact exercise has a 4.59-fold increased risk of pelvic floor dysfunction compared to the alternative of low-impact exercise(7\). Our new mom can absolutely return to high-impact exercise in the future, but we need to be considerate of the healing process that is postpartum and begin with light workloads. For this reason, it is recommended that running and high-impact activity resume 3-6 months postpartum8. If an individual is experiencing urinary or fecal incontinence, heaviness/pressure/bulging in the pelvic area, pain with intercourse, decreased abdominal strength and function, or musculoskeletal [lumbo pelvic pain](https://theprehabguys.com/best-low-back-exercises/) then high impact exercise should be postponed until these signs and symptoms are resolving, despite a timeline. A pelvic floor physical therapist can do a thorough internal and external pelvic floor exam to determine the right return to high-impact activity timeline for you! Let’s breathe, exercise our pelvic floor and practice proper lifting mechanics now so we can run, jump, skip, and box later. [![Prehab Membership post partum exercises the prehab guys](data:image/svg+xml;base64,PHN2ZyB2aWV3Qm94PSIwIDAgODAwIDUwMCIgd2lkdGg9IjgwMCIgaGVpZ2h0PSI1MDAiIHhtbG5zPSJodHRwOi8vd3d3LnczLm9yZy8yMDAwL3N2ZyI+PC9zdmc+)](https://theprehabguys.com/) The Prehab membership is the anti-barrier solution to keeping your body healthy. Access state-of-the-art physical therapy, fitness programs, and workouts online in the comforts of your own home or gym! Taking control of your health with exercise & education from the palm of your hand has never been easier. Get access to 50+ programs, 100+ unique workouts, and 3000+ exercises to build your own workout routines. [Trial it for free](https://theprehabguys.com/), and learn how to get out of pain, avoid injury, and optimize your health with \[P\]rehab\! ## Closing Thoughts The postpartum pelvic floor can feel overwhelming and complicated. From cesarean section to diastasis recti to urinary incontinence and everything in between, the pathway to healing can feel unclear. It’s important to remember that the human body is designed to rebound from pregnancy, and with the right tools and a supportive healthcare team, returning to high levels of exercise and activity is achievable. A physical therapist with specialty training in the pelvic floor can assist in the management of core, hip, and pelvic floor strengthening during postpartum healing\! Now let’s check back in on our new mom. We find out that she has been working with a physical therapist for several months to reduce pain with intercourse and incontinence, begin regaining her core strength, and gradually progress her walking program. She is feeling stronger, her mood is beginning to improve, and she is now beginning to run at 7 months with her baby in tow. She went to her first boxing class last week with her friend and had no urinary incontinence, and is looking to sign up for a half marathon in one year! Let’s keep our new postpartum moms strong, healthy, happy, and most importantly, healing. ### LEARN MORE ABOUT OUR [POSTPARTUM REHAB PROGRAM](https://theprehabguys.com/program-postpartum/) [![postpartum rehab the prehab guys ](data:image/svg+xml;base64,PHN2ZyB2aWV3Qm94PSIwIDAgMzAwIDMwMCIgd2lkdGg9IjMwMCIgaGVpZ2h0PSIzMDAiIHhtbG5zPSJodHRwOi8vd3d3LnczLm9yZy8yMDAwL3N2ZyI+PC9zdmc+)](https://theprehabguys.com/program-postpartum/) Looking to level up your core, pelvic floor, and confidence with our 8-week Postpartum Rehab program through the \[P\]rehab App! Get started today\! ## References 1. Eickmeyer SM. Anatomy and Physiology of the Pelvic Floor. Phys Med Rehabil Clin N Am. 2017;28(3):455-460. doi:10.1016/j.pmr.2017.03.003 2. Gowda SN, Bordoni B. Anatomy, Abdomen and Pelvis, Levator Ani Muscle. In: StatPearls. Treasure Island (FL): StatPearls Publishing; August 11, 2021. 3. Benjamin DR, van de Water AT, Peiris CL. Effects of exercise on diastasis of the rectus abdominis muscle in the antenatal and postnatal periods: a systematic review. Physiotherapy. 2014 Mar;100(1):1-8. doi: 10.1016/j.physio.2013.08.005. Epub 2013 Oct 5. PMID: 24268942. 4. Coldron Y, Stokes MJ, Newham DJ, Cook K. Postpartum characteristics of rectus abdominis on ultrasound imaging. Man Ther. 2008 May;13(2):112-21. doi: 10.1016/j.math.2006.10.001. Epub 2007 Jan 5. PMID: 17208034. 5. Stær-Jensen J, Siafarikas F, Hilde G, Benth JŠ, Bø K, Engh ME. Postpartum recovery of levator hiatus and bladder neck mobility in relation to pregnancy. Obstet Gynecol. 2015 Mar;125(3):531-539. doi: 10.1097/AOG.0000000000000645. PMID: 25730212. 6. Evenson KR, Mottola MF, Owe KM, Rousham EK, Brown WJ. Summary of international guidelines for physical activity after pregnancy. Obstet Gynecol Surv. 2014;69(7):407-414. doi:10.1097/OGX.0000000000000077 7. de Mattos Lourenco TR, Matsuoka PK, Baracat EC, Haddad JM. Urinary incontinence in female athletes: a systematic review. Int Urogynecol J. 2018;29(12):1757-1763. doi:10.1007/s00192-018-3629-z 8. Goom T, Donnelly G, Brockwell E. Returning to running postnatal – guidelines for medical, health and fitness professionals managing this population. Absolute.physio. https://absolute.physio/wp-content/uploads/2019/09/returning-to-running-postnatal-guidelines.pdf. Published 2019. Accessed July 25, 2022. ## About The Author #### Lyndsay Centrowitz, PT, DPT #### \[P\]rehab Writer & Content Creator ![lyndsay provecio the prehab guys](data:image/svg+xml;base64,PHN2ZyB2aWV3Qm94PSIwIDAgMzAwIDMwMCIgd2lkdGg9IjMwMCIgaGVpZ2h0PSIzMDAiIHhtbG5zPSJodHRwOi8vd3d3LnczLm9yZy8yMDAwL3N2ZyI+PC9zdmc+) Dr. Lyndsay Centrowitz graduated from Colorado State University with a BS in Health and Exercise Science and a concentration in Sports Medicine. After multiple personal sports related injuries and discovering a passion for healing through movement, Lyndsay attended Creighton University to receive her Doctorate of Physical Therapy. An avid runner herself, she has a particular interest in working with high school, recreational and elite endurance athletes and has undergone specialty training in pelvic floor rehabilitation to better serve her clientele. Through this specialty training, she has acquired a Certificate of Achievement in Pelvic Health Physical Therapy through the American Physical Therapy Association. Additionally, Lyndsay is BSPTS C2 certified in scoliosis specific exercise and has found a niche working with adolescents with scoliosis to improve overall spinal health. No, you’re not seeing double! Lyndsay is an identical twin to Lauren Lynass, one of our \[P\]rehab rockstars. A native to Colorado, Lyndsay is an adventure seeker who loves to hike, camp, and race her twin sister on the mountain trails. When the Portland rain hits, you can find her curled up with a good book and a cup of tea. #### Disclaimer – The content here is designed for information & education purposes only and is not intended for medical advice. ## About the author : Lyndsay Provencio PT, DPT ![](data:image/svg+xml;base64,PHN2ZyB2aWV3Qm94PSIwIDAgNzIgNzIiIHdpZHRoPSI3MiIgaGVpZ2h0PSI3MiIgeG1sbnM9Imh0dHA6Ly93d3cudzMub3JnLzIwMDAvc3ZnIj48L3N2Zz4=) ## Leave A Comment [Cancel reply](https://theprehabguys.com/post-partum-exercises/#respond) You must be [logged in](https://theprehabguys.com/wp-login.php?redirect_to=https%3A%2F%2Ftheprehabguys.com%2Fpost-partum-exercises%2F) to post a comment. ## Related posts - [![](data:image/svg+xml;base64,PHN2ZyB2aWV3Qm94PSIwIDAgMTA4MCAxMDgwIiB3aWR0aD0iMTA4MCIgaGVpZ2h0PSIxMDgwIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==)](https://theprehabguys.com/improving-knee-flexion-after-surgery/) ## [How To Improve Knee Flexion After Surgery](https://theprehabguys.com/improving-knee-flexion-after-surgery/) [Education](https://theprehabguys.com/category/education/ "Education"),[For Clinicians](https://theprehabguys.com/category/for-clinicians/ "For Clinicians"),[Knee](https://theprehabguys.com/category/knees/ "Knee") - [![](data:image/svg+xml;base64,PHN2ZyB2aWV3Qm94PSIwIDAgMTA4MCAxMDgwIiB3aWR0aD0iMTA4MCIgaGVpZ2h0PSIxMDgwIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==)](https://theprehabguys.com/piriformis-syndrome-a-real-pain-in-the-butt/) ## [Piriformis Syndrome: A Real Pain In The Butt](https://theprehabguys.com/piriformis-syndrome-a-real-pain-in-the-butt/) [Education](https://theprehabguys.com/category/education/ "Education"),[Hip](https://theprehabguys.com/category/hips/ "Hip") - [![shin splint exercises running form the prehab guys](data:image/svg+xml;base64,PHN2ZyB2aWV3Qm94PSIwIDAgMTA4MCAxMDgwIiB3aWR0aD0iMTA4MCIgaGVpZ2h0PSIxMDgwIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==)](https://theprehabguys.com/shin-splints-exercises/) ## [The Best Exercises For Shin Splints](https://theprehabguys.com/shin-splints-exercises/) [Education](https://theprehabguys.com/category/education/ "Education"),[Foot/ankle](https://theprehabguys.com/category/foot-ankles/ "Foot/ankle") #### Categories Select a Child Category category 69c7326f4cfef 0 0 Loading.... ### Enjoying this content? 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She has been struggling with postpartum depression and is extremely eager to get back to exercising in hopes that this will help with her depression and make her feel more like herself. At the end of her appointment, she is told that her sutures are healing well after her episiotomy, she gains additional resources to support her postpartum depression, and is instructed that she is cleared to be sexually active again if comfortable. Our new mom leaves her appointment feeling hopeful and encouraged to begin half marathon training, join her friends at weekly yoga, jump back into boxing, and be intimate with her partner again. After 9 plus months of nurturing and caring for a new human, you go mama! However, what we didn’t know about our new mom is that she is having pain with intercourse, is feeling extremely weak in her core when lifting her baby, is experiencing urinary leakage and pelvic heaviness during her morning walks, and began to have increasing pubic symphysis pain when she tried a return to run program that she found scrolling the internet. These “common but not normal” postpartum conditions should be addressed prior to increasing any form of training intensity. I know what you’re thinking, after giving so much, we want this to be an easy transition for our new mom! Why can’t it be? And how do we know when it is safe to return to activity postpartum? Let’s break it down. In this blog, we will dive into the postpartum pelvic floor, how the pelvic floor can be impacted during pregnancy, and what post partum exercises are safe and allow for a full recovery. Let’s get our half marathon running, boxing queen new mom on the right path\! ## What is the pelvic floor? How is it impacted postpartum? The pelvic floor is a grouping of muscles that supports the organs of urination, defecation, and sexual function. This group of muscles sits in between the two pelvic bones and can be visualized as a sling that works intimately with the hip muscles, spine, and core to create a dynamic yet stable support system1. Beyond support, the muscles of the pelvic floor also assist in controlling intraabdominal pressure by communicating with the diaphragm. Believe it or not, this group of muscles helps to manage changing pressures while pushing a stroller, lifting a car seat, running, or any activity that requires movements of the trunk and limbs(2\). ### READ: [PELVIC FLOOR AND PHYSICAL THERAPY](https://theprehabguys.com/pelvic-floor-exercises/) [![pelvic floor post partum exercises the prehab guys](https://cdn-ljnid.nitrocdn.com/dKbeXTIRUGoewvjQjYqFJhVKGqchTpte/assets/images/optimized/rev-6844d28/theprehabguys.com/wp-content/uploads/2022/04/Pelvic-Floor-INSTAGRAM-300x300.png)](https://theprehabguys.com/pelvic-floor-exercises/) Now let’s take into consideration how the pelvic floor is directly impacted during pregnancy and labor. Pregnancy creates a change in the human body, both mechanical and hormonal. Vaginal delivery results in increased pelvic floor muscle mobility postpartum. Additionally, surgical repair of pelvic floor musculature could be present depending on the individual’s labor. If an individual has a cesarean section, the abdominal musculature is now [healing from major surgery](https://theprehabguys.com/how-to-optimize-recovery-after-surgery/). This can put additional challenges on other stabilizing muscles to provide support as the abdominal wall and surgical site heal. If we move up the chain, many individuals experience a widening in their abdominal muscles due to stretching and thinning of the linea alba, this is called diastasis recti. An increase in this inter-recti distance can challenge the function of the abdominal muscles leading to mechanical challenges, impaired pelvic stability, and increased vulnerability of the pelvis and lumbar spine(3\). Just for fun let’s add in a 9-lb. baby, an all too awkward and heavy car seat, and the constant bending that is happening to get the baby in and out of the crib. Wow! That’s a lot of load on a healing body\! Don’t hit the panic button just yet. It’s important to recognize the changes that happen to the pelvic floor and the human body during pregnancy and postpartum, but it is just as important to recognize that the body has amazing healing capabilities! In a study that looked at the effects of exercises on diastasis of the rectus abdominis in both antenatal and postnatal periods, it was determined that appropriately guided exercise was protective for the development of diastasis, with natural resolution and greatest recovery happening between the first day and 8 weeks post delivery (3,4). The pelvic floor musculature, too, has an optimal window of 6 months postpartum to recover, with the return of the levator hiatus area to a similar prenatal size by 12 months(5). A physical therapist with specialty training in pelvic health and postpartum care can provide guidance to assist in recovery and maximize healing within the first weeks to months postpartum! Check out our Postpartum Rehab program through the \[P\]rehab App designed by a pelvic floor specialist to get started\! ### LEARN MORE ABOUT OUR [POSTPARTUM REHAB PROGRAM](https://theprehabguys.com/program-postpartum/) [![postpartum rehab the prehab guys ](https://cdn-ljnid.nitrocdn.com/dKbeXTIRUGoewvjQjYqFJhVKGqchTpte/assets/images/optimized/rev-6844d28/theprehabguys.com/wp-content/uploads/2024/04/Untitled-design-2-300x300.png)](https://theprehabguys.com/program-postpartum/) Looking to level up your core, pelvic floor, and confidence with our 8-week Postpartum Rehab program through the \[P\]rehab App! Get started today\! ## So what can be done? I’m sure we’ve all heard this one before…EXERCISE! There are safe, effective, and [healthy ways to exercise](https://theprehabguys.com/programs/) and aid in recovery during the postpartum period. In a review of all international guidelines for physical activity following pregnancy, it was determined that postpartum physical activity can improve overall mood and wellbeing, support weight loss and/or maintenance, improve cardiorespiratory fitness, and may reduce the impact of postpartum depression(6\). So how much is too much? It’s important to check in with your healthcare team, physical therapist included, to determine what makes the most sense for you in your postpartum journey! However, most pre-pregnancy routines can be resumed gradually if both physically and mentally safe. ### LISTEN: [THE KEYS TO PROGRESSIVE OVERLOAD](https://theprehabguys.com/podcast/episode-63-progressive-overload-and-acutechronic-workload-ratios-with-prehab/) [![progressive overload post partum exercises the prehab guys](https://cdn-ljnid.nitrocdn.com/dKbeXTIRUGoewvjQjYqFJhVKGqchTpte/assets/images/optimized/rev-6844d28/theprehabguys.com/wp-content/uploads/2022/06/Episode-63-Progressive-Overload-and-Acute_Chronic-Workload-Ratios-with-PRehab-300x300.png)](https://theprehabguys.com/podcast/episode-63-progressive-overload-and-acutechronic-workload-ratios-with-prehab/) Let’s dive into some specific exercises below: ### Diaphragmatic breathing - Exhale entirely as you draw your ribs to your pelvis pulling your abdomen towards your back - Gently perform 10-20 breaths ### Proper body mechanics with lifting - Squat with exhale coming up - Hip hinge with exhale coming up ### Supine pelvic floor exercises - exhale as you squeeze and lift - inhale and relax the pelvic floor - can be resumed as soon as you feel up to it\! ### Bridge with pelvic floor contraction - Exhale and squeeze and lift during the bridge - Inhale in resting position These exercises are general recommendations that are often safe to begin in the initial stages of postpartum. However, it is highly recommended to have an evaluation from a member of your healthcare team prior to beginning exercise if any of the following signs or symptoms are being experienced. These could be telling of potential pelvic floor dysfunction and would best be treated with the guidance of a healthcare member with pelvic floor and postpartum training. ### Looking To Build Those Glutes Back Up After Pregnancy? ## Signs and symptoms of pelvic floor dysfunction - Urinary and fecal incontinence - heaviness/pressure/bulging in the pelvic area - Pain with intercourse - Abdominal weakness or separation - Musculoskeletal and lumbopelvic pain ## Returning To Activity Postpartum So, what about our new mom who is hoping to get back to [half marathon training?](https://theprehabguys.com/podcast/training-for-a-half-marathon-and-improving-running-efficiency-with-prehab/) And is eager to join her friends at their weekly kickboxing class. Can she do it? The answer is of course, BUT WITH TIME. She is currently experiencing several of the above signs and symptoms of pelvic floor dysfunction and would benefit from some gentle strengthening and low-impact exercise prior to jumping back into high-impact exercise. It has been shown that high-impact exercise has a 4.59-fold increased risk of pelvic floor dysfunction compared to the alternative of low-impact exercise(7\). Our new mom can absolutely return to high-impact exercise in the future, but we need to be considerate of the healing process that is postpartum and begin with light workloads. For this reason, it is recommended that running and high-impact activity resume 3-6 months postpartum8. If an individual is experiencing urinary or fecal incontinence, heaviness/pressure/bulging in the pelvic area, pain with intercourse, decreased abdominal strength and function, or musculoskeletal [lumbo pelvic pain](https://theprehabguys.com/best-low-back-exercises/) then high impact exercise should be postponed until these signs and symptoms are resolving, despite a timeline. A pelvic floor physical therapist can do a thorough internal and external pelvic floor exam to determine the right return to high-impact activity timeline for you! Let’s breathe, exercise our pelvic floor and practice proper lifting mechanics now so we can run, jump, skip, and box later. [![Prehab Membership post partum exercises the prehab guys](https://cdn-ljnid.nitrocdn.com/dKbeXTIRUGoewvjQjYqFJhVKGqchTpte/assets/images/optimized/rev-6844d28/theprehabguys.com/wp-content/uploads/2022/06/Prehab-Membership-3-800x500.png)](https://theprehabguys.com/) The Prehab membership is the anti-barrier solution to keeping your body healthy. Access state-of-the-art physical therapy, fitness programs, and workouts online in the comforts of your own home or gym! Taking control of your health with exercise & education from the palm of your hand has never been easier. Get access to 50+ programs, 100+ unique workouts, and 3000+ exercises to build your own workout routines. [Trial it for free](https://theprehabguys.com/), and learn how to get out of pain, avoid injury, and optimize your health with \[P\]rehab\! ## Closing Thoughts The postpartum pelvic floor can feel overwhelming and complicated. From cesarean section to diastasis recti to urinary incontinence and everything in between, the pathway to healing can feel unclear. It’s important to remember that the human body is designed to rebound from pregnancy, and with the right tools and a supportive healthcare team, returning to high levels of exercise and activity is achievable. A physical therapist with specialty training in the pelvic floor can assist in the management of core, hip, and pelvic floor strengthening during postpartum healing\! Now let’s check back in on our new mom. We find out that she has been working with a physical therapist for several months to reduce pain with intercourse and incontinence, begin regaining her core strength, and gradually progress her walking program. She is feeling stronger, her mood is beginning to improve, and she is now beginning to run at 7 months with her baby in tow. She went to her first boxing class last week with her friend and had no urinary incontinence, and is looking to sign up for a half marathon in one year! Let’s keep our new postpartum moms strong, healthy, happy, and most importantly, healing. ### LEARN MORE ABOUT OUR [POSTPARTUM REHAB PROGRAM](https://theprehabguys.com/program-postpartum/) [![postpartum rehab the prehab guys ](https://cdn-ljnid.nitrocdn.com/dKbeXTIRUGoewvjQjYqFJhVKGqchTpte/assets/images/optimized/rev-6844d28/theprehabguys.com/wp-content/uploads/2024/04/Untitled-design-2-300x300.png)](https://theprehabguys.com/program-postpartum/) Looking to level up your core, pelvic floor, and confidence with our 8-week Postpartum Rehab program through the \[P\]rehab App! Get started today\! ## References 1. Eickmeyer SM. Anatomy and Physiology of the Pelvic Floor. Phys Med Rehabil Clin N Am. 2017;28(3):455-460. doi:10.1016/j.pmr.2017.03.003 2. Gowda SN, Bordoni B. Anatomy, Abdomen and Pelvis, Levator Ani Muscle. In: StatPearls. Treasure Island (FL): StatPearls Publishing; August 11, 2021. 3. Benjamin DR, van de Water AT, Peiris CL. Effects of exercise on diastasis of the rectus abdominis muscle in the antenatal and postnatal periods: a systematic review. Physiotherapy. 2014 Mar;100(1):1-8. doi: 10.1016/j.physio.2013.08.005. Epub 2013 Oct 5. PMID: 24268942. 4. Coldron Y, Stokes MJ, Newham DJ, Cook K. Postpartum characteristics of rectus abdominis on ultrasound imaging. Man Ther. 2008 May;13(2):112-21. doi: 10.1016/j.math.2006.10.001. Epub 2007 Jan 5. PMID: 17208034. 5. Stær-Jensen J, Siafarikas F, Hilde G, Benth JŠ, Bø K, Engh ME. Postpartum recovery of levator hiatus and bladder neck mobility in relation to pregnancy. Obstet Gynecol. 2015 Mar;125(3):531-539. doi: 10.1097/AOG.0000000000000645. PMID: 25730212. 6. Evenson KR, Mottola MF, Owe KM, Rousham EK, Brown WJ. Summary of international guidelines for physical activity after pregnancy. Obstet Gynecol Surv. 2014;69(7):407-414. doi:10.1097/OGX.0000000000000077 7. de Mattos Lourenco TR, Matsuoka PK, Baracat EC, Haddad JM. Urinary incontinence in female athletes: a systematic review. Int Urogynecol J. 2018;29(12):1757-1763. doi:10.1007/s00192-018-3629-z 8. Goom T, Donnelly G, Brockwell E. Returning to running postnatal – guidelines for medical, health and fitness professionals managing this population. Absolute.physio. https://absolute.physio/wp-content/uploads/2019/09/returning-to-running-postnatal-guidelines.pdf. Published 2019. Accessed July 25, 2022. ## About The Author #### Lyndsay Centrowitz, PT, DPT #### \[P\]rehab Writer & Content Creator ![lyndsay provecio the prehab guys](https://cdn-ljnid.nitrocdn.com/dKbeXTIRUGoewvjQjYqFJhVKGqchTpte/assets/images/optimized/rev-6844d28/theprehabguys.com/wp-content/uploads/2023/02/Lyndsay-v2.png) Dr. Lyndsay Centrowitz graduated from Colorado State University with a BS in Health and Exercise Science and a concentration in Sports Medicine. After multiple personal sports related injuries and discovering a passion for healing through movement, Lyndsay attended Creighton University to receive her Doctorate of Physical Therapy. An avid runner herself, she has a particular interest in working with high school, recreational and elite endurance athletes and has undergone specialty training in pelvic floor rehabilitation to better serve her clientele. Through this specialty training, she has acquired a Certificate of Achievement in Pelvic Health Physical Therapy through the American Physical Therapy Association. Additionally, Lyndsay is BSPTS C2 certified in scoliosis specific exercise and has found a niche working with adolescents with scoliosis to improve overall spinal health. No, you’re not seeing double! Lyndsay is an identical twin to Lauren Lynass, one of our \[P\]rehab rockstars. A native to Colorado, Lyndsay is an adventure seeker who loves to hike, camp, and race her twin sister on the mountain trails. When the Portland rain hits, you can find her curled up with a good book and a cup of tea. #### Disclaimer – The content here is designed for information & education purposes only and is not intended for medical advice. ## About the author : Lyndsay Provencio PT, DPT ![](data:image/svg+xml;base64,PHN2ZyB2aWV3Qm94PSIwIDAgNzIgNzIiIHdpZHRoPSI3MiIgaGVpZ2h0PSI3MiIgeG1sbnM9Imh0dHA6Ly93d3cudzMub3JnLzIwMDAvc3ZnIj48L3N2Zz4=) You must be [logged in](https://theprehabguys.com/wp-login.php?redirect_to=https%3A%2F%2Ftheprehabguys.com%2Fpost-partum-exercises%2F) to post a comment. ## Related posts - [![](https://cdn-ljnid.nitrocdn.com/dKbeXTIRUGoewvjQjYqFJhVKGqchTpte/assets/images/optimized/rev-6844d28/theprehabguys.com/wp-content/uploads/2021/10/HOW-TO-IMPROVE-KNEE-FLEXION-AFTER-SURGERY.png)](https://theprehabguys.com/improving-knee-flexion-after-surgery/) ## [How To Improve Knee Flexion After Surgery](https://theprehabguys.com/improving-knee-flexion-after-surgery/) [Education](https://theprehabguys.com/category/education/ "Education"),[For Clinicians](https://theprehabguys.com/category/for-clinicians/ "For Clinicians"),[Knee](https://theprehabguys.com/category/knees/ "Knee") - [![](https://cdn-ljnid.nitrocdn.com/dKbeXTIRUGoewvjQjYqFJhVKGqchTpte/assets/images/optimized/rev-6844d28/theprehabguys.com/wp-content/uploads/2021/11/PIRIFORMIS-SYNDROME-A-REAL-PAIN-IN-THE-BUTT.png)](https://theprehabguys.com/piriformis-syndrome-a-real-pain-in-the-butt/) ## [Piriformis Syndrome: A Real Pain In The Butt](https://theprehabguys.com/piriformis-syndrome-a-real-pain-in-the-butt/) [Education](https://theprehabguys.com/category/education/ "Education"),[Hip](https://theprehabguys.com/category/hips/ "Hip") - [![shin splint exercises running form the prehab guys](https://cdn-ljnid.nitrocdn.com/dKbeXTIRUGoewvjQjYqFJhVKGqchTpte/assets/images/optimized/rev-6844d28/theprehabguys.com/wp-content/uploads/2021/11/THE-BEST-EXERCISES-FOR-SHIN-SPLINTS.png)](https://theprehabguys.com/shin-splints-exercises/) ## [The Best Exercises For Shin Splints](https://theprehabguys.com/shin-splints-exercises/) [Education](https://theprehabguys.com/category/education/ "Education"),[Foot/ankle](https://theprehabguys.com/category/foot-ankles/ "Foot/ankle") #### Categories Select a Child Category category 69c7326f4cfef 0 0 Loading.... ### Enjoying this content? 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