fbpx

Podcast Episode #164

What is my postpartum recovery period?

Postpartum Recovery Period

This topic is one that’s close to every parent’s heart – the remarkable journey of postpartum recovery. In this episode, we’re going to discuss some tips, and arm you with the knowledge you need to conquer this incredible phase with confidence and strength.

Powering Through Pregnancy and Beyond: Your Body, Your Journey

First things first, let’s talk about you – yes, you! As you venture through the beautiful path of pregnancy, childbirth, and beyond, it’s crucial to remember that you’re on an extraordinary adventure. It’s a rollercoaster ride of emotions and changes, and guess what? You’re the superhero steering the ship. And just like any hero, you deserve to feel strong, empowered, and ready to take on anything that comes your way.

Charting the Postpartum Recovery Timeline: Let’s Break It Down:

Zero to Six Weeks Postpartum: The Early Days of Rejuvenation

So, you’ve crossed the finish line and held your little bundle of joy in your arms – congratulations! The zero to six-week phase is all about rejuvenation and recovery. This period is about giving your hardworking pelvic floor and core muscles some well-deserved R&R. It’s like a mini holiday for your body, whilst it recuperates from giving birth. Here are 6 ways to help boost your after birth recovery in this 0-6 week postpartum period.

Six to Twelve Weeks: Laying the Foundations

Fast forward to the six to twelve-week mark – this is where the magic of laying foundations happens. Imagine yourself building a strong fortress to defend against anything life throws your way. Focus shifts to strengthening your pelvic floor and core muscles, those unsung heroes that deserve a round of applause. Combined with low impact exercise, gradually increasing the length of walks, and postpartum pilates and yoga sneak into the picture, slowly but surely helping you restore, recover and feeling strong inside/out as you journey through motherhood.

Three Months to Nine Months: Reclaiming Your Power

As you stride into the three to nine-month phase, it’s time to reclaim your power. This is the stage to gradually build up into higher impact exercise such as running and the gym. The key here is to build up slow and steady in a way that supports your postpartum body.

Nine Months to Eighteen Months: Consistency Win

And now, we reach the stage you’ve been waiting for – the nine to eighteen-month mark. This is the stage when hopefully you have built up a good level of strength, you are feeling stronger and back to your old (new) self physically. It’s not the end; but it’s the beginning of a new chapter. Think of this as your victory lap, where you consolidate all the progress you’ve made so far. You’re not just setting the stage for future pregnancies; you’re prepping yourself to rock menopause too. It’s like preparing for the ultimate showdown against anything life might throw at you.

Avoiding Postpartum Issues: Tips and Tricks for a Smooth Ride

Ah, the dreaded postpartum issues – aches, pains, and those pesky pelvic floor problems. Fear not, for I’ve got your back with some handy tips:

  • Horizontal Rest: Picture this – you, a cozy spot, and some horizontal relaxation. It’s not a luxury; it’s a necessity. Give your pelvic floor and core muscles the break they deserve. 5 minute bursts can really help you feel rejuvenated and refreashed.
  • Lifting Light: Initially it is recommended you lift nothing heavier than your baby for 6 weeks. This allows the rejuvenation of the pelvic floor/core muscles. Over the next 6 weeks, gradually increasing your weights / resistance and body strength is key.
  • Pelvic Floor and Core Love: Treat your pelvic floor and core like VIPs. Incorporate exercises that target these areas to restore their superpowers.
  • Strike a Pose: Good posture isn’t just for runway models. It’s your secret weapon against the strains of daily life and breastfeeding. Stand tall, my friend!
  • Cesarean Care: For those who’ve braved the cesarean journey, give your wound some extra TLC. Think of it as nurturing a battle scar – it deserves all the attention.
  • Fueling Your Recovery: The Fitnest Mama Program

Now, here’s the exciting part – the Fitnest Mama program. Think of it as your sidekick in this incredible adventure. Whether you’re juggling nappy changes or nap schedules, this program offers convenient, effective, and fun workouts you can do right at home. It’s not just about exercising; it’s about nurturing your superhero strength and thriving in the world of motherhood.

In a nutshell, postpartum recovery isn’t a one-size-fits-all journey. It’s a personalised adventure where you call the shots. So, embrace the timeline, heed the tips, and don’t forget to treat yourself like the incredible superhero you are. The postpartum recovery period is your chance to shine, to celebrate your body, and to step into motherhood with strength and confidence.

You’ve got this! It’s time to embark on your postpartum recovery adventure and conquer the world, one step (or squat) at a time.

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

Podcast Sponsor

This podcast is sponsored by Baby Jogger, who have kindly provided a discount code for 20% off any full priced product.  Use Code ‘FIT20’.
Check it out at www.babyjoggerstrollers.com.au.

Pregnancy, Birth & Recovery Podcast

Episode Links

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @fitnestmama

Listen Now

Leave a review

Reviews boost our visibility to allow more people to enjoy an easier pre-natal and post-natal pregnancy.

From The Podcast

Pregnancy & postnatal podcast library

Each episode is free and can be streamed on-the-go from any smart device!
Simone Holztnagel
Birth Story, Childbirth, Epidural

Simone Holtznagel’s Background Simone Holtznagel is a well-known Australian media personality, recognised for her appearances on popular shows like “Australia’s Next Top Model” and “I’m a Celebrity… Get Me Out of Here!”. Recently, she embarked on a new journey into motherhood with the birth of her baby girl, Gia, who is now six weeks old….

starting solids
Baby, Fourth Trimester, Motherhood, Wellbeing

Introducing your baby to solid foods is an exciting milestone, but it can also be a daunting task for new parents. In this podcast episode, I chat with Kelly Benton, where we cover everything you need to know about starting solids, including when to start, how to know it’s the right time, and the best…

Nelly Zumbo
Birth Story, Childbirth, Motherhood, Newborn

Nelly Zumbo’s Fertility Journey Nelly Zumbo, married to Adriano Zumbo, always dreamed of becoming a mother. However, her path to motherhood was not straightforward. For three long years, Nelly faced fertility challenges that made her dream seem almost unattainable. This struggle to conceive was marked by numerous attempts with various methods, including acupuncture, herbal treatments,…