Recovery Progress

Week 11 postpartum: the last week of the fourth trimester

General guidance, not medical advice. Follow your own provider’s clearance. Read our Medical Disclaimer and Editorial Policy.

Little changes physically this week, but it is a useful point to look back rather than forward. Compared with week one, almost everything is different — and that comparison is usually more accurate than the one people make against their pre-pregnancy selves.

Anything still bothering you at this point is worth raising at the twelve-week review rather than filing under things to live with.

What is most worth attending to

Take stock. What has improved, what has plateaued, and what you want to ask about.

Movement that is generally appropriate at week 11

This is what MatraBloom would draw on to build a session at this point in recovery. It differs by birth type because a caesarean is abdominal surgery, so anything loading the abdominal wall is held back longer.

After a vaginal birth

  • Breathing — Diaphragmatic Breathing, Cool-Down Breathing, Restorative Breathing
  • Gentle mobility — Neck & Shoulder Rolls, Ankle Circles, Heel Slides, Seated Spinal Twist, Standing Calf + Hamstring Stretch, Cat-Cow (Supported), Child’s Pose, Standing Side Stretch
  • Pelvic floor — Gentle Pelvic Tilts, Seated Pelvic Floor Squeeze, Wall Hip Hinge
  • Strength — Wall Slides, Glute Bridges, Standing Leg Lifts, Seated Rows (Towel), Wall Squats, Side-Lying Leg Lifts, Wall Push-Offs, Band Pull-Apart, Seated Band Row, Banded Glute Bridge, Supported Dumbbell Row, Seated Shoulder Press, Goblet Squat
  • Light cardio — March in Place + Arm Circles, Seated Arm Reaches
  • Core — Bird-Dog (Supported), Gentle Core: Heel Slides

After a caesarean

  • Breathing — Diaphragmatic Breathing, Cool-Down Breathing, Restorative Breathing
  • Gentle mobility — Neck & Shoulder Rolls, Ankle Circles, Heel Slides, Seated Spinal Twist, Standing Calf + Hamstring Stretch, Cat-Cow (Supported), Child’s Pose, Standing Side Stretch
  • Pelvic floor — Gentle Pelvic Tilts, Seated Pelvic Floor Squeeze, Wall Hip Hinge
  • Strength — Wall Slides, Glute Bridges, Standing Leg Lifts, Seated Rows (Towel), Wall Squats, Side-Lying Leg Lifts, Wall Push-Offs, Band Pull-Apart, Seated Band Row, Banded Glute Bridge, Supported Dumbbell Row
  • Light cardio — March in Place + Arm Circles, Seated Arm Reaches

Keep reading