A Simple Postpartum Exercise You Can Do Anywhere

Postpartum moms, this exercise is simple, effective, and something you can do literally anywhere in bed, on the couch, with your legs up the wall, or even while snuggling your little one.

Fun fact: this was one of the very first pelvic floor physical therapy exercises I ever learned. 🙌🏻

I used to teach a version of this exercise in the hospital to moms who couldn’t get out of bed easily and they loved it. Several moms even noticed that their leaking stopped after practicing it regularly. That’s how powerful small, intentional movements can be in the postpartum period.

Why This Exercise Works

This tiny movement connects your breath and your feet to your pelvic floor. It helps your body relearn coordination, gently activate the pelvic floor, and create a sense of “reset” when everything feels disconnected after birth.

It’s not about pushing harder or doing more. It’s about reconnecting.

How to Do It

You can perform this exercise lying down, sitting, or resting comfortably—wherever you are.

1️⃣ Inhale
Roll your legs outward and spread your toes.

2️⃣ Exhale
Roll your legs inward and gently squeeze your toes together.

3️⃣ Optional
As you exhale and bring your toes in, add a gentle pelvic floor contraction (a light kegel).

That’s it. Simple, intentional, and effective.

A Gentle Reminder

Postpartum healing doesn’t have to be complicated to be meaningful. Sometimes, the smallest, consistent movements can make the biggest difference in how your body feels and functions.

If you’re postpartum and looking for simple ways to reconnect with your body, this is a great place to start.

Looking for other stretches or exercises to aid in postpartum recovery? Our team of therapists will guide you in creating a personalized stretching and exercise plan, as well as help you with general pelvic health, pregnancy, and birth prep. We can see you virtually & in person located in Rochester Hills, Michigan.