Simple Ways to Incorporate Movement into Your Postpartum Routine

19 April 2025

Bringing a baby into the world is a beautiful journey, but let’s be real—postpartum life is no joke. Between sleepless nights, endless diaper changes, and adjusting to your new normal, finding time to move your body can feel impossible. But here’s the thing: movement isn’t about getting your "pre-baby body" back or diving into intense workouts. It’s about feeling good, rebuilding strength, and keeping your energy levels up (because let’s face it, caffeine alone can only do so much).

If the thought of structured exercise makes you want to nap instead, don’t worry—you’re not alone. The good news? Incorporating movement into your postpartum routine doesn’t have to be complicated. You don’t need a gym membership or hours of free time. Small, intentional movements throughout your day can make a world of difference.

Why Movement Matters in the Postpartum Period

Your body just did something incredible, and now it’s in recovery mode. Gentle movement can help improve circulation, reduce stiffness, increase energy, and even boost your mood (thank you, endorphins!). Plus, staying active can help ease common postpartum discomforts like back pain and tight shoulders from all the feeding and carrying.

And let’s not forget the mental health benefits—postpartum hormones can be a rollercoaster, and movement is a great way to boost serotonin and reduce stress. Even a short walk or some light stretching can work wonders for your mindset.

Now that we’ve established why movement is important, let’s dive into some simple (and realistic) ways to incorporate it into your day.

1. Start with Gentle Stretches

When was the last time you stretched just for the sake of feeling good? Your body has been through a lot, and some gentle stretching can help ease tension and improve mobility.

- Morning Stretch Session – Before you even get out of bed, take a few minutes to stretch. A few shoulder rolls, gentle neck stretches, and a light spinal twist can help wake up your body.
- Post-Feeding Stretch – If you’ve been stuck in the same position feeding your baby, take a moment after to stretch out your back and shoulders. A simple chest opener can relieve that hunched-over posture.

2. Take Short, Intentional Walks

Walking is one of the best ways to ease back into movement without overwhelming your body. Plus, it gets you out of the house, which can be a sanity-saver in those early months.

- Stroller Walks – Pop your baby in the stroller and take a slow, mindful walk around the block. Even 10 minutes can make a difference.
- Indoor Walking – If the weather isn’t cooperating, walk around your house while baby-wearing. Swaying and pacing soothe your baby while keeping you active.

3. Sneak in Movement During Daily Activities

You don’t need a dedicated workout session—just find ways to move while doing what you’re already doing.

- Squats While Holding Baby – Need to soothe a fussy little one? Try doing slow squats while holding them. It’s a great way to strengthen your legs and core while keeping your baby close.
- Calf Raises at the Changing Table – While changing a diaper, sneak in a few calf raises. Sounds silly, but every little movement adds up!

4. Engage Your Core with Breathing Exercises

Your core took a hit during pregnancy, and before jumping into traditional ab workouts, it’s important to rebuild that deep core strength. The best place to start? Breathing exercises.

- Deep Belly Breaths – Sit or lie comfortably, take a deep breath, expanding your belly, then exhale while engaging your core. This helps retrain those deep abdominal muscles.
- Pelvic Floor Activation – Pair deep breathing with gentle pelvic floor contraction (think of stopping the flow of urine). This can help strengthen your pelvic floor, which is crucial postpartum.

5. Make Baby Part of Your Movement

Your baby doesn’t have to be a reason you can’t move—they can actually be your workout buddy!

- Baby-Wearing Dance Breaks – Put on some music and dance around the living room with your baby in a carrier. It’s fun, burns energy, and most babies love the movement.
- Tummy Time Workouts – While your baby is doing tummy time, get down on the floor with them and do some gentle stretches, push-ups, or leg lifts.

6. Stretch Before Bed to Unwind

After a long day of baby snuggles and responsibilities, take a few minutes to stretch before bed. This helps release tension and promotes better sleep.

- Legs Up the Wall – Lie on your back with your legs up against the wall—this helps with circulation and relieves swollen feet.
- Child’s Pose – A simple, relaxing stretch that helps release tension in the back and shoulders.

7. Listen to Your Body and Rest When Needed

This one is huge. Rest is just as important as movement. Some days, moving may feel great, and other days, lying on the couch with your baby is exactly what your body needs. And that’s okay. The postpartum period is all about listening to your body and honoring what it needs.

Final Thoughts

Incorporating movement into your postpartum routine doesn’t mean jumping into high-intensity workouts or pushing yourself beyond your limits. Think of it as a way to care for your body, not punish it. Simple stretches, mindful walks, and small movements throughout your day can help you feel stronger, more energized, and more connected to your body.

Remember, postpartum movement isn’t about perfection—it’s about progress. Every little bit counts. So be kind to yourself, embrace the journey, and celebrate the small wins. You’ve got this, mama!