Exercise
Full Postpartum Reset
By Rahul Singh Negi · Founder, MatraBloom · Published August 20, 2026 · Updated August 20, 2026 · 15 min read
This article is for general education and does not replace professional medical advice. Guidance aligns with ACOG, CDC, NHS, and WHO resources. Read our Medical Disclaimer.
A complete 15-minute gentle full-body session for when you have more time.
When you can find 15 quiet minutes, this full-body session supports circulation, posture, and gentle strength from head to toe.
Warm-up (3 min): Stand tall with feet hip-width apart. Roll shoulders 10 times. Gentle neck stretches each side for 20 seconds. March in place for 30 seconds.
Main sequence (9 min):
- Wall squats: slide down the wall a few inches and hold for 10 seconds, then rise. Repeat 8 times.
- Standing side leg raises: hold a chair back, lift one leg out to the side 10 times per leg.
- Seated rows with a towel: 12 pulls, squeezing the upper back.
- Gentle core: heel slides lying down, 10 per leg, with relaxed breathing.
- Shoulder rolls with light breathing: 10 slow circles forward and back.
Cool-down (3 min): Sit on the floor or a chair and stretch your calves and hamstrings gently, 20 seconds per side. End with 5 slow belly breaths.
Take it slowly. If anything hurts sharply, stop. Check in with your provider at your postpartum visit before progressing to harder workouts.
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