Downloadable Postpartum Recovery Plan: Your Weekly Guide to Pelvic Floor Health

Bringing new life into the world is incredible — but postpartum pelvic floor recovery can feel overwhelming, especially when it comes to your pelvic floor.

Postpartum Pelvic Floor Recovery Plan

At Sparq Physical Therapy, we’re here to help you feel confident and supported as your body heals.

We’ve created a free downloadable postpartum pelvic floor recovery plan to guide you through those crucial early weeks and beyond. This structured guide offers simple, effective steps to help you reconnect with your pelvic floor and core, build strength, and move with ease.

Why Focus on Pelvic Floor Recovery?

Your pelvic floor plays a key role in supporting your bladder, bowel, and reproductive organs. After giving birth, these muscles may feel weak, tight, or uncoordinated. Without proper pelvic floor recovery, you may notice:

Urinary leakage
Pelvic pain or pressure
Abdominal weakness or separation (diastasis recti)
Difficulty returning to exercise

Our week-by-week guide outlines gentle movements and strategies to help you recover safely and effectively.

What’s Inside Your Postpartum Pelvic Floor Recovery Plan

Our step-by-step guide is designed to help you build strength and confidence, one week at a time during your postpartum journey. Here’s a preview:

Week 0-1: Rest & Reset

Prioritize rest, hydration, and proper body mechanics
Practice diaphragmatic breathing to reconnect with your core
Focus on comfortable positions for feeding, resting, and bonding with your baby
Start short, comfortable walks around your home

Week 2-3: Gentle Mobility & Core Activation

Introduce light pelvic floor mobility exercises (contracting and relaxing)
Start short, comfortable walks outside
Continue diaphragmatic breathing with gentle abdominal engagement

Week 4-6: Strength & Stability

Gradually increase walking time to improve endurance
Add gentle core strengthening exercises like bridges and sit-to-stands
Focus on proper body mechanics during daily activities
Continue diaphragmatic breathing with gentle abdominal & pelvic floor engagement

Week 6+: Return to Movement

Schedule a visit with a pelvic floor physical therapist for personalized guidance

Why Download Our Recovery Plan?

This plan is designed to support general healing in the 0-6 week postpartum window. If symptoms persist or worsen, it is recommended to reach out to a pelvic floor physical therapist to discuss your concerns and create a personalized plan for recovery. Our recovery plan is designed by experienced physical therapists who specialize in postpartum care. With clear steps and expert tips, you’ll gain the tools you need to:

✅ Reconnect with your core

✅ Improve pelvic floor strength and mobility

✅ Feel confident returning to daily activities and exercise

Ready to Start Your Postpartum Recovery?

Pelvic Floor Physical Therapist at Sparq Physical Therapy

Download your free Postpartum Pelvic Floor Recovery Plan today and take the first step toward feeling stronger, more mobile, and confident in your recovery.

If you’re searching for physical therapy near me or expert care in Castle Rock, we’re here to support you. Contact Sparq Physical Therapy today to schedule an evaluation with our experienced team.