Tips for Postpartum Moms: What to Focus on During the First 6 Weeks

The first six weeks after giving birth — often called the fourth trimester — can feel like a blur of emotions, recovery, and major adjustments. While this early stage isn’t about jumping back into intense workouts, there are simple, powerful things you can do to support your healing and lay the foundation for long-term strength.

Here are five key focus areas to guide your postpartum movement in those initial weeks:

1. Rebuild Your Breath

Pregnancy shifts your breathing patterns as your diaphragm has less space to move. Postpartum, these habits don’t just snap back on their own. Start by practicing diaphragmatic (or 360° — breathing. This means your ribs gently expand in all directions on the inhale, and your exhale is full but not forced.

Try this while lying on your back with knees bent, seated, or even standing. If you find yourself breathing into your upper chest or shrugging your shoulders with each breath, gently bring awareness back to your belly and ribs. No need to be perfect — just consistent.

2. Posture Awareness Over Perfection

There’s no such thing as a “perfect” posture — but pregnancy often leads to predictable changes, like increased low back arch, forward-rolled shoulders, and hips tipping forward. One simple way to reset? Soften your knees while standing. This unlocks your pelvis and naturally stacks your body more efficiently. Another great cue: imagine you’re a ballet dancer — lift tall through the crown of your head without tensing.

Small posture tweaks can make a big difference in how your core and pelvic floor function during recovery.

3. Understand Diastasis Recti

Separation of the abdominal muscles (diastasis recti) is a normal part of pregnancy. In fact, research shows nearly 100% of women experience some degree of it by the end of their pregnancy. Healing timelines vary, some recover in three months, others can take a year or more.

What helps? Restoring breathing mechanics, improving alignment, and being mindful during daily movements. Roll to your side to get out of bed and exhale during exertion (like lifting your baby or carrying a car seat). These small habits support tissue healing and protect your core.

4. Rethink Kegels

Yes, pelvic floor strength matters — but so does relaxation. The ability to fully relax your pelvic floor muscles is just as important as contracting them. Start by lying on your back with your legs propped on a couch or ottoman. Inhale and focus on letting go of any tension in your pelvic floor. On the exhale, don’t force it — just let it happen naturally. Over time, this awareness will help you build true pelvic floor coordination and control.

5. Lay the Groundwork for What’s Next

By focusing on these foundational pieces — breath, posture, core recovery, and pelvic floor awareness — you’ll set yourself up for a safer, smoother return to more demanding exercise after the 6–8-week mark. These aren’t “just basics” — they’re everything when it comes to smart, sustainable postpartum recovery.

Need More Support?

Whether you’re looking to stay active during pregnancy or safely return to movement postpartum, we’re here to help. Reach out to us at Core PT & Performance for personalized guidance, expert care, and support that meets you where you are.

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