Three Postpartum Movement Practices

Movement During Early Postpartum

Returning to movement during the postpartum period is often a complex experience. There may be a range of sentiments: eager to connect with our bodies after pregnancy, feeling like our physical shell is a foreign land, overwhelm about how to care for a body that is working around the clock to nourish another, depleted and sleep deprived, anxious, numb, or simply more interested in savoring your newborn than adding to an already full plate (just to name a few!).

I’m currently in the thick of my second postpartum experience, and while I have more perspective, education, and resources this time through, I’m reminded daily just how challenging it can feel to prioritize taking care of my body.

Here are three simple movement practices that have been a go-to during my first three months postpartum:

Three Practices

1\. Posterior Rib Breath. No matter how your pregnancy and birth transpired, regaining mobility in the ribcage is vital. Mobilizing this region is key for supporting core and pelvic floor function.

• Lie down with knees bent and feet flat
• Feel the weight of your head, ribs, and pelvis
• As you inhale, sense the back ribs expanding
• As you exhale, sense the ribs returning to center
• Repeat for 5-10 breaths, continuing to notice the pattern even as depth of breath may change

Note: while I love this as a focused practice on a hard floor, you could even sneak this in while lying in bed.

2\. Dynamic Supine Twists. A great practice for hydration through the ribs and spine.

• Start in a side–lying position with the knees bent
• Reach your arms straight out in front of you, palms touching
• Begin slowly dragging your top hand across the bottom arm, bending the elbow (as if you’re pulling a bow and arrow), reaching behind you as the trunk rolls open
• Slowly close the twist by reversing the motion. I like to continue the tracing action of top hand across bottom arm and collar bones
• Repeat a few times, then allow the body to land in a twist
• Support under the top arm and shoulder, allowing your body to soften in the shape

3\. Psoas Press. Activating the psoas helps reignite our cross-body connection and access the deep core – two skills that benefit from direct training in the postpartum period.

• Lie down with knees bent and feet flat
• Bring left knee over left hip
• Place the right palm on top of left thigh (or place a yoga block between thigh and hand)
• Actively press hand into thigh and thigh into hand and sense the effort deep in your center line
• Imagine your front hip bones drawing toward each other to light up the lower abdominals. You can play with holding that contact for 10 counts, or pulsing the hand and thigh connection in and away for a count of 10
• Lower left foot and right hand. Repeat on the other side

At some point, we will feel more in our bodies again. As connection and strength gradually return, we can eventually feel ready to tackle a new program or return to prior routines. Until then, hold yourself with grace, meet your body with curiosity, and allow the softer, slower season to uncover a deeper sense of awareness and connection.