Initial Healing

Week 6 postpartum: the postnatal check, which is a milestone and not a finish line

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

The six-week check is the appointment everything gets deferred to, and it is worth understanding what it is. ACOG's guidance is that postpartum care should be an ongoing process rather than a single visit, with contact within the first three weeks and a comprehensive review no later than twelve weeks.

Clearance at this appointment is not a switch that makes everything available. It is the beginning of a conversation about what to add and in what order.

What is most worth attending to

Ask specifically what you are cleared for, and what should still wait. “Fine to exercise” is too broad to act on.

Movement that is generally appropriate at week 6

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, Restorative breathing, Cool-down 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 — Glute bridges (supported), Wall slides, Standing leg lifts, Seated rows (towel), Side-lying leg lifts, Wall squats, 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

After a caesarean

  • Breathing — Diaphragmatic breathing, Restorative breathing, Cool-down 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
  • Strength — Glute bridges (supported), Wall slides, Standing leg lifts, Seated rows (towel), Band pull-apart

If you had a caesarean

Gentle loaded strength generally becomes appropriate after a caesarean around now — about three weeks later than after a vaginal birth.

What becomes available next

Core generally comes in at week 8 after a vaginal birth, and week 12 after a caesarean.

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