Have you been told to wait six weeks before returning to exercise after having your baby? This long-established guideline is being challenged by new research and expert consensus. As a pelvic floor physical therapist, CrossFit athlete, and mom of two, I'm pulling back the curtain on what early postpartum recovery really looks like and why that six-week rule deserves a serious update.

The postpartum period often feels like whiplash—from constant medical attention during pregnancy to suddenly feeling abandoned once baby arrives. While your newborn gets thoroughly examined, your recovery becomes an afterthought, typically reduced to a brief check at six weeks postpartum. But what about those crucial early weeks when everything feels strange and uncertain in your body?

In this deeply personal episode, I share my own Mother's Day reflections (including the moment my child spilled water on my laptop!) before diving into the transformative potential of early pelvic floor physical therapy. Around two weeks postpartum, these appointments provide more than just physical assessment—they offer space to process your birth story without judgment, clarify which sensations are normal versus concerning, and develop a personalized plan for returning to movement.

You'll learn why feeling heaviness around your vagina doesn't necessarily mean prolapse, why your core feels foreign after birth, and why gentle early movement can significantly benefit your mental health without harming your recovery. Drawing from both research and clinical experience, I explain how my own family history of postpartum depression shaped my approach to postpartum exercise and why current evidence supports a more individualized timeline for return to activity.

Whether you're currently navigating the fourth trimester, planning for a future pregnancy, or supporting someone who is, this episode provides crucial information that's often missing from standard postpartum care. Ready to transform how you think about recovery after birth? Listen now, and let's reclaim the postpartum journey together.

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