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.
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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 your back supported and both feet grounded. Gently lift your toes while heels stay down. Lower and repeat through a small, comfortable range.
What you train: Mobilises the ankles while seated without bodyweight loading.
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 trainsMobilises the ankles while seated without bodyweight loading.
With your back supported, raise and lower your toes within a comfortable range and gently move your ankles.
Technique cueMove slowly without tensing your legs.
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 legs and glutes while coordinating effort with exhalation.
From a fixed chair, lean forwards from your hips and stand as you breathe out; sit down slowly. Use your hands or a higher seat if needed.
Technique cueBreathe through the effort and keep feet grounded.
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 calves and ankle control while raising and lowering heels.
With your hands near a stable support, raise your heels slowly and return your whole feet to the floor.
Technique cueKeep support available throughout.
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
3–5 comfortable repetitions; up to 5 breaths in breathing exercises
What it trainsWorks the outer hips and supported pelvic stability.
Hold a support and lift one leg a few centimetres to the side; lower slowly without tilting your pelvis. Alternate if this does not cause pelvic pain.
Technique cueUse a small range and keep hips level.
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
Keep in mind: Omit if pressure, pain, abdominal doming, wound tension or perineal tension occurs.
What it trainsWorks glutes through a short pelvic lift.
Only if you already tolerate this position and stage, lie with your feet supported and lift your pelvis a little as you breathe out. Lower slowly without pressure, pain or abdominal doming.
Technique cueKeep the bridge low; large hip elevation is unnecessary.
Official page HTTP 200, exercise title and demonstration resource identified. Public instructions cross-checked with the movement; full playback and audio are not certified.
Date checked:
Select Bridge exercise on the official page. Here, use a low bridge only if you tolerate that stage without symptoms. 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 activates the inner thighs while coordinating exhalation.
With both feet supported and a cushion between your knees, press gently for three seconds as you breathe out, then relax completely. Leave this out if it causes pelvic pain.
Technique cueUse light pressure without holding your breath.
Official page HTTP 200; title, movement instructions and VideoPlayer offering a video checked. Full playback and audio not checked.
Date checked:
The resource uses a soft ball; the card uses a cushion. Omit if pelvic pain occurs. 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
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.
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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