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 workout5 calm breaths
Sit with back supported or lie on your side without abdominal tension. As you inhale, let the abdomen and pelvic floor relax without bearing down. Exhale and allow natural resting tone without a strong contraction.
What you train: Practises noticing and releasing pelvic-floor tension to your individual plan.
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
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
3–5 contractions of up to 3 s, with at least 6 s of relaxation
Keep in mind: If you cannot locate or release the pelvic floor, or pain occurs, stop and request assessment.
What it trainsPractises gentle contraction and complete relaxation while breathing.
If you already know how to locate your pelvic floor without pain, imagine gently closing around the openings and lifting a little. Hold for up to three seconds while breathing, release completely and rest for at least six.
Technique cueTry only 3–5 practice repetitions; do not stop urine flow to practise.
Title, author and player offered by official YouTube oEmbed HTTP 200 checked. Public description cross-checked when available. Duration, full playback, audio and framing unverified.
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Gently contract while exhaling and fully relax. Follow your card's timing and symptom criteria.
Recovery
3 brief contractions, relaxing completely between them
What it trainsPractises brief contractions alternating with complete relaxation.
After mastering relaxation and a gentle contraction, perform three brief contractions, releasing completely between them and pausing for several seconds.
Technique cueCheck that you can fully relax before repeating.
Title, author and player offered by official YouTube oEmbed HTTP 200 checked. Public description cross-checked when available. Duration, full playback, audio and framing unverified.
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Gently squeeze and fully release each time. Do only the prescribed repetitions, without pain or difficulty relaxing.
Recovery
3–5 comfortable repetitions; up to 5 breaths in breathing exercises
What it trainsCoordinates exhalation and gentle lower-abdominal activation.
In a comfortable supported position, breathe out and gently activate your lower abdomen as if doing up a zip, without pulling your belly in hard. Relax completely as you breathe in.
Technique cueKeep breathing comfortable during the activation.
Public source and video reference located; YouTube oEmbed HTTP 200 metadata (title: Crook Lying; channel: NHS Fife; player offered). Full playback and audio are not certified.
Date checked:
Deep Core Squeezes section of the official page; the video title is Crook Lying. Avoid forcefully drawing in the abdomen. 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 trainsPractises pelvic movement and finding a comfortable seated position.
With both feet supported, move your pelvis slightly forwards and backwards within a comfortable range, without excessively flattening or arching your back.
Technique cueUse a small movement rather than a large lumbar arch.
Public source and video reference located; YouTube oEmbed HTTP 200 metadata (title: Anterior & posterior pelvic tilt; channel: Peak Physio; player offered). Full playback and audio are not certified.
Date checked:
Use a fixed chair and a small range; the ball variation is unnecessary. 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.
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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 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 trainsMobilises fingers and wrists without hand loading.
Open and close your hands slowly and move your wrists within a comfortable range, with relaxed shoulders.
Technique cueShorten the range if tense; do not force a painful end position.
Official page HTTP 200; title, movement instructions and VideoPlayer offering a video checked. Full playback and audio not checked.
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Make small, comfortable circles. 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.
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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