5 Essentials That Made My Postpartum Movement Routine Sustainable

New mom snuggling newborn baby on couch during early postpartum weeks

When I came home from the hospital with my daughter, I didn’t have a rigid plan—but I did know I wanted to feel supported in my body again. Not “get my body back,” not hustle toward some kind of snapback—just slowly, intentionally reconnect with myself.

The movement routine I created became the foundation of my healing—physically, emotionally, and mentally. It was consistent, flexible, and deeply supportive. And in a season when most things felt unpredictable, that kind of structure made all the difference.

Here are the five essentials that helped me feel strong, grounded, and well cared for in the first 3 months postpartum—and why I built them into every part of The Playground Postnatal Program.

1. I Started with Rehab - Right from the Start

Postpartum woman doing gentle mobility exercises in bed during first week after birth

We’re told that we can’t “exercise” until six weeks postpartum, but I began reconnecting with my breath, core, and pelvic floor the day I got home from the hospital. This kind of rehab work is the important bridge between birth and more formal exercise at the six-week mark—but it’s also deeply supportive. Those early breathwork and mobility sessions brought me back into my body and laid the foundation for everything that came next.

From the start, I approached movement as a form of care, not correction. That mindset shift changed everything.

2. Everything Progressed Gradually (By Design)

One of the reasons this routine worked so well is because the progression is intentional. I didn’t jump into strength workouts or cardio right away. I gave my body time. The program moves step-by-step—from breathwork and mobility to light strength, then gradually builds into more dynamic movement with weights.

It’s not just “gentle,” it’s smart. Each phase builds on the last so you can regain strength, mobility, and confidence without ever feeling overwhelmed.

3. Each Session Offered Immediate Relief (and Lasting Strength)

In those early weeks, I was constantly sitting, nursing, and carrying—and my body felt tight and sore. These sessions brought immediate relief. The breathwork and mobility helped ease tension and support my posture, and the slow strength work made me feel more capable in daily life (babies are heavy!).

Week by week, I found myself picking up heavier weights with more ease. That kind of gradual strength gain felt empowering. It wasn’t about pushing harder—it was about rebuilding in a way that felt sustainable and truly supportive.

4. The Class Lengths Matched My Capacity

In Phase 1 of the program, the sessions are just 10 minutes long. That’s it—and that’s enough. Especially in those first six weeks, having something short and effective made it possible to stay consistent.

Later, the classes build to 20–30 minutes—but they still fit within the rhythm of postpartum life. I never had to choose between showing up for myself and taking care of my baby. This program was created with the realities of motherhood in mind.

5. Movement Became My Grounding Ritual

More than anything, movement became my soft place to land. These sessions were a daily return to myself in a time when so much of my energy was being poured outward. They helped regulate my nervous system, supported my mental health, and reminded me that my body was still strong, still mine, still home.

After a year of near-constant transformation, movement became my invitation back to myself. And that’s what I hope this program can be for you too.

 
Smiling mom wearing baby in chest carrier during postpartum recovery walk
 

You can follow this exact routine inside The Playground app. The Playground Postpartum Program is built around these five principles, guiding you through four carefully designed phases to support your strength, mobility, and recovery—step by step.

Meredith Witte

Meredith Witte is a certified functional strength coach and yoga instructor with a Master’s degree in Exercise Physiology from Columbia University. She is the founder of The Playground, a digital fitness studio offering sustainable, strength-based workouts for real life. Meredith is passionate about helping people reconnect with their bodies through movement that builds strength, enhances mobility, and supports nervous system health.

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