Ten low-impact movement options for a stage agreed with your professional. Split the session and do only tolerated tasks; completing everything is not compulsory. Strength and floor-based exercises require readiness for that stage, not an automatic date after birth.
Read the workout without signing up. The app adds a timer, set logging and access to your activity.
No-impact options for a stage agreed with your midwife, obstetrician or pelvic floor physiotherapist. Having more movements available does not mean you must complete them all.
Before you begin. After an uncomplicated vaginal birth, gentle movement can resume as tolerated. A caesarean, tear, complications, pain or pelvic symptoms need specific guidance. A postnatal review helps decide progressions; it is not automatic clearance to jump or run.
Effort. Start with a few repetitions, comfortable breathing and rests as needed. Split the routine into small blocks. Avoid breath-holding and effort that causes pain, vaginal pressure, leakage, scar tension or abdominal doming.
When to stop. Stop and seek advice if bleeding increases or you experience pain, vaginal heaviness, leakage or changes to your scar. Heavy bleeding, chest pain, severe breathlessness, fainting, fever with feeling unwell, or pain and swelling in one calf require urgent attention; in an emergency, call 112.
Duration is approximate. Prepare your equipment and take the indicated rests; needing more rest can make the workout longer.
These movements are already part of the workout. Do them in their scheduled place rather than repeating them as extra work.
5 calm breaths
Sit with back supported or lie comfortably on your side. Breathe in gently, feeling the ribs open sideways. Exhale without tightening your tummy and complete five calm cycles.
What you train: Practises comfortable rib breathing without straining the abdomen.
Watch video See its place in the workout3–5 comfortable repetitions; up to 5 breaths in breathing exercises
Sit with feet grounded and arms relaxed. Make small backward shoulder circles. Release your shoulders between circles and breathe comfortably.
What you train: Gently mobilises the shoulders and upper back without load.
Watch video See its place in the workout3–5 comfortable repetitions; up to 5 breaths in breathing exercises
Sit with feet grounded and pelvis still. Turn your chest a few degrees to one side without pulling with your arms. Return to centre and alternate without seeking maximum range.
What you train: Trains gentle upper-back rotation from a chair.
Watch video See its place in the workoutRecovery
5 calm breaths
What it trainsPractises comfortable rib breathing without straining the abdomen.
Sit with support or lie on your side. Breathe in gently towards your ribs. Breathe out without forcing your abdomen. Take five calm breaths.
Technique cueRelax your shoulders and avoid forced breaths.
Public source and video reference located; YouTube oEmbed HTTP 200 metadata (title: Lateral Breathing; channel: NHS Fife; player offered). Full playback and audio are not certified.
Date checked:
Breathe comfortably without straining your abdomen or holding your breath. The video supports movement technique, not clearance for a recovery stage or prescription. Postpartum, the card's gentle effort, exhalation, comfortable range and symptom criteria take priority.
Recovery
3–5 comfortable repetitions; up to 5 breaths in breathing exercises
What it trainsGently mobilises the shoulders and upper back without load.
Sit with your feet supported and make small backwards shoulder circles, leaving your arms relaxed.
Technique cueKeep your neck long and head still.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
General demonstration of the same movement. Postpartum, this card's gentle effort, comfortable range, exhalation and symptom criteria take priority; the video does not authorise a recovery stage or individual prescription.
Recovery
3–5 comfortable repetitions; up to 5 breaths in breathing exercises
What it trainsTrains gentle upper-back rotation from a chair.
Sit with your feet supported and gently rotate your chest a few degrees to each side without aiming for maximum range. Return to the centre between turns.
Technique cueUse a small turn from the upper back.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
General demonstration of the same movement. Postpartum, this card's gentle effort, comfortable range, exhalation and symptom criteria take priority; the video does not authorise a recovery stage or individual prescription.
Recovery
3–5 comfortable repetitions; up to 5 breaths in breathing exercises
What it trainsWorks the back and arms with a gentle pull and controlled return.
Sit with shoes on and place an intact band around the soles of your feet. Pull gently towards your hips and return without releasing the tension.
Technique cueCheck the grip; keep the band secure and away from your face.
Public source and video reference located; YouTube oEmbed HTTP 200 metadata (title: Banded upward rows in sitting; channel: RoyalUnitedHospitalBath NHS Foundation Trust; player offered). Full playback and audio are not certified.
Date checked:
The resource is in a prenatal guide demonstrating the same movement. Its prenatal prescription should not automatically be applied postpartum. The video supports movement technique, not clearance for a recovery stage or prescription. Postpartum, the card's gentle effort, exhalation, comfortable range and symptom criteria take priority.
Recovery
3–5 comfortable repetitions; up to 5 breaths in breathing exercises
What it trainsWorks biceps and lowering control with a light load.
Keep your elbows at your sides, bend your arms with a light bottle and lower slowly, breathing out during the effort.
Technique cueStart empty-handed if you are not cleared to lift weights.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
General demonstration of the same movement. Postpartum, this card's gentle effort, comfortable range, exhalation and symptom criteria take priority; the video does not authorise a recovery stage or individual prescription. The resource uses dumbbells; the card's bottles must be light and tightly closed.
Recovery
3–5 comfortable repetitions; up to 5 breaths in breathing exercises
What it trainsTrains shoulder and shoulder-blade movement with a wall reference.
Stand or sit near a wall and slowly slide your arms to a comfortable height without arching your back. Return with your shoulders relaxed.
Technique cueRaise only while shoulder and scar remain comfortable.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
General demonstration of the same movement. Postpartum, this card's gentle effort, comfortable range, exhalation and symptom criteria take priority; the video does not authorise a recovery stage or individual prescription.
Recovery
3–5 comfortable repetitions; up to 5 breaths in breathing exercises
What it trainsWorks chest, triceps and shoulders through a short supported press.
Place your hands on a wall at chest height. Bend your elbows slightly and push back as you breathe out, keeping your body aligned.
Technique cueBring feet closer to the wall to reduce effort.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
General demonstration of the same movement. Postpartum, this card's gentle effort, comfortable range, exhalation and symptom criteria take priority; the video does not authorise a recovery stage or individual prescription.
Recovery
3–5 comfortable repetitions; up to 5 breaths in breathing exercises
What it trainsPractises hip hinging and standing with coordinated breathing.
Stand a short distance in front of a wall behind you. Bend your knees slightly and move your hips back until they touch it. Return to standing while breathing out, without tension in the wound.
Technique cueUse a small, comfortable range without dropping onto the wall.
Video URL and metadata located; title, channel and oEmbed response checked. Full playback and audio not observed.
Date checked:
General movement demonstration. Postpartum, follow this card's gentle effort, comfortable range, exhalation and symptom criteria; the video does not determine your recovery stage or individual prescription. Use the small range indicated here.
Recovery
5 calm breaths
What it trainsPractises noticing and releasing pelvic-floor tension to your individual plan.
With your back supported, breathe comfortably. As you breathe in, let your perineum and abdomen relax without bearing down; as you breathe out, return to your natural muscle tone.
Technique cueRelaxation means releasing a squeeze rather than pushing down.
Public source and video reference located; YouTube oEmbed HTTP 200 metadata (title: Pelvic floor relaxation with breathing; channel: West Herts Teaching Hospitals NHS Trust; player offered). Full playback and audio are not certified.
Date checked:
Relax without bearing down or adding a strong contraction. The video supports movement technique, not clearance for a recovery stage or prescription. Postpartum, the card's gentle effort, exhalation, comfortable range and symptom criteria take priority.
Recovery
2–5 comfortable minutes or less, according to tolerance
What it trainsPractises returning to continuous walking within your tolerance.
Walk at a pace that lets you talk, starting with a few minutes. Stop or shorten the walk if you develop pain, pelvic pressure or increased bleeding.
Technique cueDuration depends on tolerance rather than a compulsory target.
Official page HTTP 200; title, instructions and VideoPlayer with a non-null video resource checked. Full playback and audio not observed. Only the original page is linked.
Date checked:
Observe foot contact. Walk at your card's comfortable pace and duration; stop if symptoms occur.
Recover comfortable breathing and check how you feel during and after the session. Increased symptoms require reducing the amount and seeking advice.
Open workout in the app →General routines for adults. If you have a health condition, an injury, are pregnant or have medical instructions, consult your professional before starting and ask for adaptations. Stop if you experience pain, dizziness or unusual breathlessness.
Ten low-impact movement options for a stage agreed with your professional. Split the session and do only tolerated tasks; completing everything is not compulsory. Strength and floor-based exercises require readiness for that stage, not an automatic date after birth.
EquipmentStable chair, Wall; Light band or bottles only where specified; Mat if tolerated
View full workoutTen low-impact movement options for a stage agreed with your professional. Split the session and do only tolerated tasks; completing everything is not compulsory. Strength and floor-based exercises require readiness for that stage, not an automatic date after birth.
EquipmentStable chair, Wall; Light band or bottles only where specified; Mat if tolerated
View full workoutTen low-impact movement options for a stage agreed with your professional. Split the session and do only tolerated tasks; completing everything is not compulsory. Strength and floor-based exercises require readiness for that stage, not an automatic date after birth.
EquipmentStable chair, Wall; Light band or bottles only where specified; Mat if tolerated
View full workout