Post Pregnancy Exercise

Safely Rebuilding Your Strength After Childbirth

The postpartum phase (the fourth trimester) is a critical window for physical recovery. Pregnancy and delivery place intense demands on the pelvic floor muscles, spinal joints, and abdominal wall. At AL-INSHAAN PHYSIO CARE, we guide new mothers through custom postpartum rehabilitation. Our program focuses on safe, progressive exercises that target pelvic floor re-education, postural alignment, and deep abdominal recovery.

Whether you experienced a vaginal delivery or a C-section, core and pelvic stabilization should be approached progressively to avoid placing excess intra-abdominal pressure on recovering tissues. Our physical therapists design safe progressions to help you return to active life with confidence.

A Guided Path to Core & Pelvic Floor Rehabilitation

Postnatal fitness is not about rushing back into heavy workouts; it is about restoring neuromuscular connections, healing abdominal tissues, and rebuilding endurance safely.

• Gentle pelvic floor muscle re-education to prevent urinary incontinence
• Deep core activation (transversus abdominis) to restore midsection support
• Posture correction for breastfeeding and infant care positions
• Manual therapy to release neck, shoulder, and upper back tightness
• Gentle stretching to relieve tight hips, lower back, and hamstrings
• Gradual bodyweight movement patterns to rebuild functional strength
• Scar tissue mobilization following C-section delivery
• Safety strategies for picking up and carrying your baby to prevent injury