Exercise After Baby Part 2: 4-8 weeks

By now you are (somewhat) used to your new little one and are adjusting to your new life. Maybe your bleeding has (finally!!!) stopped and you just want to move already!! Or maybe you just want to sleep some more (what mama doesn’t?!).

I’m definitely always in both camps depending on the time of day.

Hopefully you have been doing the exercises listed in Exercise After Baby Part 1: 0-4 weeks. If not, now is a good time to start! (Reminder: Please consult with your doctor or midwife before beginning any exercise.)

For the next couple of weeks, the exercises are just a tad bit harder. The focus continues to be on improving your mobility and re-activating muscles which got lengthened during your pregnancy (see Exercise After Baby Part 1: 0-4 weeks for more info). Getting a good foundation of strength and mobility is paramount before you amp up your exercises!

Keep in mind this is a “long game.” You may get fit fast while seemingly being injury and pain-free shortly after post-partum, but months or years down the road your body will likely eventually let you know going fast wasn’t a good thing (think: more pain, injuries, pelvic floor dysfunction due to overuse, compensation, and weakness). And remember...leaking is NOT normal!

REMINDER: If you have had a c-section, you may be a couple of weeks behind in your ability to move. You may find the first series more beneficial even though you are 4-8 weeks post-partum. Listen to your body and do what feels good for you. If your scar has healing and you are about 6 weeks post-partum, it is a good time to begin scar tissue massage. Here is a good video from Dr. Sarah Duvall on C-section scar tissue massage.

Even as you progress with your exercising, continue to work on 360 breathing and side lying breathing as seen in Exercise After Baby Part 1: 0-4 weeks. Keep doing side lying breathing until you feel your core connect to your pelvic floor. What does that mean? As you inhale, imagine inflating a long balloon from your nose all the way down PAST your pelvic floor. By doing this, you are lengthening your pelvic floor muscles and allowing for a good breathing internal pressure system. When you exhale slowly, you can do a kegel which contracts your pelvic floor. It is so unbelievably important to connect your breathing with your pelvic floor! DO NOT FORGET THIS STEP! This allows you to maintain a good pressure system, reduce pelvic floor dysfunction, improve posture, improve neck and back pain, and so much more! This is definitely a good topic for another blog post, but for now I want to keep it short and simple.

Also continue to do the side lying rotations as seen in Exercise After Baby Part 1: 0-4 weeks because they help to promote mid-back mobility and feel soooo good to do after holding and feeding a baby all hours of the day and night!

**** Keep in mind these exercises are a sample and suggestion; not an “end all, be all.” For more and personalized exercises catered to you and your capabilities, schedule an appointment with Dr. Davida!*** Don’t hesitate to modify any exercise based on your needs and abilities.

NOTE: Always work on good breathing during any and all exercises. Exhale on the parts of the exercise which require more effort.


1. 360 breathing

2. Side lying breathing


3. Side lying rotation (both sides)

Goal=3x5 each side


4. Half kneeling hip flexor stretch with a twist

Come tall in a half kneeling position. Squeeze buttock muscles (glutes).. Don’t overarch back. Turn slightly from mid-back while keeping glute squeezed. Do both sides.

Goal= 2x30 seconds

5. Bridge

While lying on your back with knees bent, draw in abdominal muscles BELOW your belly button. Squeeze your buttocks and then raise your buttocks off the floor/bed as creating a "Bridge" with your body. Make sure to primarily feel this in your buttock muscles (glutes). Drive knees over toes. Hold a couple of seconds and then lower yourself.


Start: 2x8

6.Corner pec stretch

Find a wall corner in your home and stand within the corner facing the wall. Tighten core to not overarch back. Lean in, keeping shoulders down, stretching the front of your chest. Start at 90 then move up.

Goal= 2x30 seconds

7. Arm slides on wall

Sit up tall with back against a wall. Press head back, keeping a long neck. Raise and lower arms on wall without overarching back or letting ribs flare. Doing this in standing is a progression, as it’s harder to do without overarching back or letting ribs flare. (Exhale as you go up)

Goal= 3x10

(Start: 1x8. This is harder than it looks, y'all!)

8. Door/counter squat

Keep your core tight. Hip hinge (don't bend from back). Sit back into your buttocks (glutes). Keep chin tucked. Knees inline with toes. You are using the door or counter to help support your weight in order to make the squat easier.


Start: 2x8

After doing this workout for a couple weeks, it's time to assess how you are feeling and how the routine is going for you. During performance of the exercises: Are you able to keep your core tight? Are you able to maintain 360 breathing? Are you leaking urine? Do you have any pain? Do you have good back and hip mobility? Do you still feel pretty tight in some areas, but not in others? Are the exercises still hard or are they pretty easy? Are you ready to move back into more regular exercise?

Remember, listen to your body and step back if you need to! Now is your time to HEAL!

If you want help making sure you are doing the right movements and performing the correct exercises; or if you want a more personalized home exercise program to accelerate your return to exercise and return to all of your mommy duties comfortably and energetically- call me (Dr. Davida) at 802-851-7707 or shoot me an e-mail at davida@newmoonpt.com to schedule your appointment today.

Remember, I COME TO YOU, so you don't have to worry about childcare and how you are going to leave your little one. It's you time. When has self care ever been so easy?

With love and encouragement,

Dr. Davida Murray, PT, DPT

Warning: This program is based on my personal experience. Not every program or exercise is right for every person, so you MUST consult with your healthcare provider before doing any exercises listed here. This is not a substitute for any kind of professional advice. You are responsible for yourself. Please stop any exercise immediately if you feel discomfort or dizziness and consult your healthcare provider immediately. Do not do this program if you have any pre-existing health or orthopedic conditions. If you do choose to do this program, you will not hold Danielle (Davida) Murrayl or New Moon Physical Therapy and Wellness, PLLC responsible for any illness, injury or issue that results from the program. In no case will New Moon Physical Therapy and Wellness, PLLC (including without limitation breach of contract, tort, negligence, gross negligence, or otherwise) be for more than the amount, if any, paid by you under this agreement to access the product and services delivered herein, in the year in which the claim arose.

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