The Postpartum Flexibility Comeback: A Gentle Approach to Regaining Mobility and Strength

Jules Duquette
November 20, 2024
10 minutes
Young Woman Fit Mom With Baby Girl Doing Fitness On Mat At Home
Young woman fit mom with baby girl doing fitness on mat at home

The Postpartum Flexibility Comeback: A Gentle Approach to Regaining Mobility and Strength

Hey there, mama! If you’re anything like me, the journey of pregnancy and childbirth has left your body feeling a little different – maybe even foreign at times. The aches, the pains, the general sense of “what happened to my flexibility?” It’s all too real, isn’t it? But here’s the thing: you’re not alone, and there’s absolutely no need to feel discouraged. With the right approach and a whole lot of self-compassion, we can absolutely get you back to feeling strong, mobile, and confident in your postpartum body.

As a pre and post-natal fitness and nutrition coach, I’ve worked with countless mamas just like you, all of whom have faced their own unique challenges when it comes to reclaiming their flexibility and physical capabilities after having a baby. I know firsthand how overwhelming it can feel, especially when you’re navigating the whirlwind of new motherhood. But I’m here to tell you that it is possible – and not only that, it’s an incredibly empowering journey.

In this article, we’re going to dive deep into the topic of postpartum flexibility, exploring the common obstacles, the myths, and most importantly, the gentle, compassionate strategies that can help you rebuild mobility, strength, and body confidence at your own pace. So take a deep breath, mama, and let’s get started on your flexibility comeback!

The Postpartum Flexibility Challenge

Pregnancy and childbirth are absolutely incredible feats of the human body, but let’s be real – they can also take a serious toll, both physically and mentally. One of the most common challenges that new moms face is a significant drop in flexibility, mobility, and overall physical strength.

There are a few key reasons for this:

  1. Hormonal Changes: During pregnancy, your body produces a hormone called relaxin, which helps prepare the pelvic area for childbirth. This hormone also has the side effect of increasing laxity in the joints and connective tissues throughout the body. While this is incredibly useful for labor and delivery, it can lead to increased instability and decreased flexibility in the postpartum period.
  2. Abdominal Separation (Diastasis Recti): Many women experience a separation of the abdominal muscles, known as diastasis recti, during and after pregnancy. This can significantly impact core strength and stability, which are essential for overall mobility and flexibility.
  3. Postural Changes: Pregnancy causes significant changes in your center of gravity and posture, which can lead to muscular imbalances and compensations. These postural shifts don’t simply disappear after giving birth, and they can contribute to decreased range of motion and flexibility.
  4. Pelvic Floor Dysfunction: Childbirth can often result in pelvic floor weakness or dysfunction, which can manifest in issues like incontinence, pelvic pain, and reduced mobility. Addressing pelvic floor health is crucial for regaining flexibility and strength.
  5. Fatigue and Lack of Time: Let’s be honest – being a new mom is exhausting! Between feedings, diaper changes, and trying to squeeze in self-care, finding the time and energy to prioritize your own physical well-being can feel nearly impossible.

I know, it sounds like a lot to overcome, doesn’t it? But I promise, with the right approach, you can absolutely regain your flexibility and rebuild your strength. It’s just going to take a little patience, self-compassion, and a willingness to go at your own pace.

Debunking the Myths of Postpartum Fitness

Before we dive into the strategies for reclaiming your flexibility, it’s important to address some of the common myths and misconceptions around postpartum fitness. These outdated beliefs can often hold mamas back from taking that first step towards a healthier, more mobile postpartum body.

Myth #1

“I need to ‘bounce back’ to my pre-pregnancy body as quickly as possible.” Oof, this one is a tough one, isn’t it? In our weight-obsessed culture, the pressure to “bounce back” after having a baby is real, and it can be incredibly damaging. But the truth is, your body has just been through an incredible journey – growing and nurturing a new life is no easy feat! Give yourself grace, mama. Your worth is not defined by the size of your jeans or the number on the scale. Focus on rebuilding strength and mobility at your own pace, not on fitting into your pre-pregnancy clothes.

Myth #2

“I need to start intense workouts right away to get my flexibility back.” While it’s true that movement and exercise are crucial for regaining flexibility, the key is to start slow and gentle. Overly intense workouts in the early postpartum period can actually do more harm than good, leading to injury, pelvic floor issues, and further depletion of your energy reserves. Slow and steady really does win the race when it comes to postpartum fitness.

Myth #3

“If I’m not sweating buckets, it’s not a ‘real’ workout.” Mama, let me tell you – some of the most effective postpartum exercises are the ones that may not feel like a grueling workout, but are incredibly beneficial for rebuilding mobility and strength. Think gentle yoga flows, Pilates-inspired movements, and low-impact cardio. The goal is to gradually rebuild your physical capabilities, not to push yourself to the brink of exhaustion.

Myth #4

“I have to sacrifice my family time to prioritize my own fitness.” I get it – as a new mom, your time and energy are precious commodities. But the beautiful thing is, you can absolutely incorporate flexibility-boosting exercises into your daily routine without sacrificing precious bonding time with your little one. Think stroller walks, baby-and-me yoga, and even playful movements that get you both moving. Your fitness and your family can absolutely coexist.

Myth #5

“If I’m not ‘perfect’ at it, I’m a failure.” Ah, the dreaded perfectionism trap. Listen up, mama – there is no such thing as “perfect” when it comes to postpartum fitness and flexibility. Your body has been through so much, and it deserves to be treated with kindness, patience, and understanding. Progress looks different for everyone, and as long as you’re moving in a positive direction, that’s a win.

Alright, now that we’ve debunked those pesky myths, let’s dive into the good stuff – the strategies that can help you reclaim your flexibility and rebuild your strength with compassion and care.

Reclaiming Your Flexibility: A Gentle, Empathetic Approach

The key to a successful postpartum flexibility comeback is to approach it with empathy, patience, and a willingness to go at your own pace. No two postpartum journeys are exactly the same, so it’s important to tune in to your body’s unique needs and find what works best for you.

Here are some of my top tips for regaining mobility and flexibility after having a baby:

1. Start with Pelvic Floor Rehab

As I mentioned earlier, pelvic floor dysfunction is a common issue for many new moms, and it can have a significant impact on your overall flexibility and mobility. That’s why it’s so important to prioritize pelvic floor rehabilitation in your postpartum fitness journey.

I highly recommend working with a pelvic floor physical therapist, who can assess your specific needs and create a personalized rehab plan. They’ll likely start with gentle, targeted exercises to help strengthen and re-stabilize the pelvic floor muscles. This lays the foundation for a more mobile, flexible body.

Even if you don’t have any obvious pelvic floor issues, it’s a good idea to incorporate some gentle pelvic floor exercises into your daily routine. Simple things like Kegel exercises, pelvic tilts, and diaphragmatic breathing can go a long way in supporting your overall flexibility and strength.

2. Focus on Core Rehabilitation

Along with your pelvic floor, rebuilding core strength is crucial for regaining mobility and flexibility in the postpartum period. That abdominal separation I mentioned earlier, known as diastasis recti, can significantly impact your core stability and lead to decreased range of motion.

 

Again, working with a pelvic floor physical therapist or women’s health specialist can be incredibly helpful in developing a safe, effective core rehab plan. They’ll likely start with gentle, low-impact exercises that focus on reconnecting and re-strengthening the abdominal muscles.

Some great core-focused exercises to try include:

  • Diaphragmatic breathing
  • Transverse abdominus bracing
  • Pelvic floor-activated crunches
  • Plank variations
  • Bird dog exercises

The key is to go slow, listen to your body, and avoid any exercises that cause pain or discomfort. Core rehab is a gradual process, but with patience and consistency, you’ll start to feel that core stability returning.

3. Incorporate Gentle Mobility Work

Once you’ve laid the foundation with pelvic floor and core rehab, it’s time to start focusing on regaining overall mobility and flexibility. But remember, we’re not talking about hardcore, sweat-drenching workouts here. The name of the game is gentle, empathetic movement.

 

Some of my favorite postpartum mobility exercises include:

  • Gentle yoga flows and stretches
  • Pilates-inspired movements
  • Bodyweight exercises like squats and lunges
  • Myofascial release techniques (foam rolling, lacrosse ball work, etc.)
  • Walking, either outdoors or on a treadmill

The key is to tune in to how your body is feeling and adjust the intensity and duration as needed. If something feels uncomfortable or painful, back off and try a different approach. Progress looks different for everyone, so be patient and kind with yourself.

4. Prioritize Rest and Recovery

As a new mom, I know how easy it is to put your own self-care on the backburner. But when it comes to rebuilding mobility and flexibility, proper rest and recovery are absolutely essential. Your body has been through a major physical transformation, and it needs time to heal and restore.

Make sure you’re getting enough high-quality sleep, staying hydrated, and nourishing your body with nutrient-dense foods. Simple things like gentle stretching, epsom salt baths, and even just taking time to relax and destress can work wonders for your flexibility and overall well-being.

And don’t be afraid to ask for help, mama. Whether it’s enlisting your partner, family, or friends to help with household tasks, or hiring a postpartum doula or housekeeper, don’t be afraid to delegate and unburden yourself. Your flexibility comeback is a journey, and you deserve all the support you can get.

5. Celebrate Small Wins

Finally, one of the most important tips I can offer is to celebrate every single win, no matter how small. Postpartum fitness and flexibility can be a slow, challenging process, and it’s easy to get discouraged along the way. But I want you to know that every single step forward, no matter how small, is worthy of celebration.

Did you manage to squeeze in a 10-minute walk today? Awesome! Able to do a few more reps of that pelvic floor exercise? Fantastic! Notice a little more range of motion in your shoulders? Hooray!

The key is to shift your focus away from the end goal and instead, celebrate the journey. Acknowledge your progress, no matter how incremental, and be kind to yourself along the way. This mindset shift can make all the difference in staying motivated and empowered during your postpartum flexibility comeback.

Wrapping it Up

Mama, I know the road to reclaiming your flexibility and mobility after having a baby can feel daunting, but I promise you, it is absolutely possible. With the right approach – one that’s grounded in empathy, patience, and self-compassion – you can absolutely rebuild strength, stability, and confidence in your postpartum body.

Remember, your worth is not defined by the size of your jeans or the number on the scale. Your body has done an incredible thing, and it deserves to be treated with kindness and care. Focus on the small wins, enlist the support you need, and most importantly, be gentle with yourself.

I’m here to support you every step of the way, mama. Let’s do this together!

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