Do I Have to Wait for My 6-Week Postpartum Clearance?

The moment your OB or midwife clears you for “normal activity” at your 6-week postpartum visit, it can feel like a green light to get back into your old fitness routine.

But here’s the truth: just because you’re medically cleared doesn’t mean your body is fully ready for your pre-pregnancy exercise routine. And on the flip side, if you’re feeling good before your 6-week mark, there are ways to safely begin reconnecting with your body sooner.

One of the most common questions I get from new moms is:
“Do I have to wait for my 6-week appointment to start working out?”

So let’s talk about what that clearance really means — and what you can actually do in those early postpartum weeks to support healing, recovery, and strength.

If we are meeting for the first time – Hi! Welcome to Vibrant Mama Wellness! My name is Megan, and I am a prenatal and postnatal personal trainer and a mom of two. I am certified through the National Academy of Sports Medicine, with a specialization in pre+postnatal fitness through Pronatal fitness.

(Disclaimer: I am not a doctor and this is not medical advice. This blog is not intended to diagnose, treat, cure or prevent any disease or condition. This blog post is based on my own research and experience – please consult a medical professional before starting or making any changes to your exercise program).

What the 6-Week Postpartum Clearance Actually Does

At your 6-week (ish) appointment, your provider is looking for signs of physical healing from childbirth.

That typically includes:

• Uterus returning to pre-pregnancy size
• Bleeding having stopped or significantly slowed
• Blood pressure stabilization
• Pelvic exam to check for healing of stitches or incisions (if applicable)

But here’s what they don’t always check:

• Pelvic floor function and prolapse
• Abdominal separation (Diastasis Recti)
• How you’re moving and functioning in everyday life
• Whether your body is ready for high-impact or strength-based movements

So while the 6-week postpartum clearance is an important milestone, it’s not an automatic green light to dive into pre-pregnancy workouts.

Can You Start Moving Before the 6-Week Postpartum Clearance?

The short answer? Yes — with intention and strategy.

The long answer? It depends on how you’re healing, what type of birth you had, and how your body is feeling. Even if you’re feeling “ready” before that appointment, I never recommend jumping into intense workouts right away.

But what you can do is begin gently reconnecting to your body with gentle, low-impact, restorative movements.

5 Safe Ways to Reconnect with Your Body in the First 6 Weeks Postpartum

These are the exact strategies I use inside my 6-Week Return to Fitness program, and with my 1:1 clients inside my Vibrantly You® Fitness Coaching — and they can make a world of difference in how you feel as you begin rebuilding strength.

1. 360 Breathing

This isn’t just “belly breathing.” It’s a technique that helps restore pressure management in your core and connect breath to pelvic floor and core engagement. It also helps with blood flow to help with healing, and is great to help regulate your nervous system!

2. Pelvic Floor Activation

Think gentle engagement — not Kegels every time you’re at a stop light. We pair this WITH the 360 breathing so your pelvic floor functions properly and not only regains strength, but also releases tension (which is more common than you’d think!)

3. Core Connection

You can and should start reconnecting with your core — but not through crunches or sit-ups. Instead, we focus on breath-driven, low-load, and progressive movements that re-engage the deep core without adding unnecessary strain or pressure.

4. Mobility Work

Postpartum life (and breastfeeding) can leave your body feeling tight and hunched over. Gentle mobility work helps restore alignment, relieve tension, and support better posture — especially in the shoulders, hips, and low back.

5. Daily Movement Pattern Re-Training

Before you jump into burpees and squats at the bar, we work on the foundation of good movement: posture, alignment, and form in the movements you’re already doing (like standing, sitting, lifting, and carrying your baby).

My Experience (Because I’ve Been There Too)

After my first birth, I remember feeling the pressure to “bounce back” and feel like myself again, but also feeling very hesitant that I was going to do something wrong. It took me 6 months to realize what I was doing was actually worsening my abdominal separations and pelvic floor issues because I was going too hard, too fast.

That’s why I’m passionate about helping moms find a middle ground. You don’t have to wait until 6 weeks to start doing something — and you definitely don’t need to (and honestly shouldn’t) rush back to your old workouts either.

What you need is a thoughtful plan that meets your body where it is right now.

Postpartum recovery is deeply individual — and it deserves more than a blanket “wait six weeks” or “go back to normal” kind of plan.

If you’re feeling lost or unsure where to begin, I created my 6-Week Return to Fitness Program specifically for this season. It’s designed to guide you gently and safely through early postpartum recovery, with zero pressure and a whole lot of education around the changes your body has, and is going through.

Because reconnecting to your body after birth isn’t just about “bouncing back.”

It’s about building something stronger — with patience, intention, and confidence.

Like this post and want more?

Download my FREE Prenatal Cheat Sheet: www.vibrantmamawellness.com/cheatsheet

Download my FREE Postpartum Guide for returning to exercise:

https://vibrantmamawellness.com/whatnow

Check out my pregnancy and postpartum online programs: 

https://vibrantmamawellness.com/programs

Apply to work with me 1:1:

https://vibrantmamawellness.com/vibrantlyoucoaching

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Disclaimer: This blog does not serve as medical advice. Please consult your medical provider before starting a new fitness routine. This blog is not intended to diagnose, treat, cure, or prevent any disease or condition.