First, a quick mindset reset

Postpartum isn’t a “bounce back” race—it’s a recalibration. Your body just did an extraordinary thing. Progress is supposed to be slow, supported, and tailored to you.

Always follow the advice of your midwife/OB-GYN, especially after complications, a C-section, or perineal tears.

1) The 2-Minute Belly–Rib–Pelvic Breath

Why it helps: Diaphragmatic breathing reconnects your core and pelvic floor, lowers stress chemistry, and is safe to start early (if your clinician agrees).
How: One hand on ribs, one on belly. Inhale through your nose (ribs widen), exhale slowly like fogging a mirror. Repeat for 8–10 breaths, 2–3× daily.
Learn more: Harvard Health – Relaxation breathing

2) Pelvic Floor “Connection” (Not Max Kegels)

Why it helps: Gentle contract–relax cycles restore awareness and circulation without over-gripping.
How: On the exhale, lightly lift the pelvic floor (imagine stopping gas), then fully release on inhale. 5–8 reps, 1–2× daily. Book a check-in with a pelvic health physio for a personalized plan.
Guidance: APTA Pelvic Health | Evidence overview via Cochrane

3) Micro-Walks & Sunlight

Why it helps: Circulation, mood, and sleep quality improve with short movement snacks.
How: Start with 5–10 minutes at an easy pace; add a couple of minutes every few days if you feel good.
Safety: ACOG – Physical activity after pregnancy

4) Nourish Like You’re Healing (Because You Are)

Focus on:

• Protein (tissue repair), iron (blood loss recovery), omega-3 DHA (brain & mood), fiber + fluids (bowel regularity).

• If breastfeeding, you’ll need extra calories and fluids.
  Guidance: NIH ODS – Iron, NIH ODS – Omega-3s, NHS – Healthy diet after birth

5) Perineal & C-Section Scar Care Basics

Why it helps: Cleanliness and gentle care reduce infection risk and discomfort.
How: Keep the area clean and dry; use a peri bottle after toilet use; change pads often; avoid soaking a fresh C-section incision. Only apply products approved by your clinician.
Watch for: Increasing redness, heat, pus, foul odor, fever—call your provider.
Guidance: NHS – Perineal tears & recovery, NHS – C-section recovery

6) Sleep-Stacking & Help-Asking

Why it helps: Sleep debt worsens healing, milk supply, pain tolerance, and mood.
How: Aim for total sleep across 24 hours. Nap when baby naps, split nights with a partner or helper, and keep a simple wind-down routine. For baby’s safety, follow safe sleep rules.
Guidance: AAP – Safe Sleep

7) Mood Check-Ins & Real Support

Why it helps: Up to 1 in 7 parents experience postpartum depression or anxiety; early support speeds recovery.
How: Track mood daily (1–10), share honestly with your circle, and speak to a clinician if low mood, worry, rage, or intrusive thoughts persist >2 weeks—or sooner if severe.
Get help: NIMH – Postpartum depression, Postpartum Support International, CDC – Depression after pregnancy

What to avoid early on (until cleared)

High-impact exercise, heavy lifting, deep core flexion (e.g., sit-ups), internal vaginal products, hot tubs/soaking a fresh incision, restrictive crash diets, and “no-pain-no-gain” anything.

When to call your healthcare provider now

• Heavy bleeding (soaking >1 pad/hour or passing large clots)

• Fever >38°C, foul-smelling discharge

• Severe headache with vision changes, chest pain, shortness of breath

• Calf pain/swelling (possible clot)

• Worsening incision/perineal pain, spreading redness, or pus

• Persistent low mood, panic, intrusive thoughts, or thoughts of self-harm/harm

Authoritative references: ACOG – Postpartum care, NHS – Postnatal care, WHO – Postnatal care

A gentle 10-minute daily reset (save this)

1. 2 minutes belly–rib–pelvic breathing

2. 3 minutes connection breath for the pelvic floor

3. 3–5 minutes easy walk or hallway laps + sunlight at a window

4. Sip water and eat a protein-rich snack

Tiny, consistent steps compound.

This guide is informational and not a substitute for medical advice. Your recovery is unique—work with your healthcare team to tailor these practices to your body and birth experience.