What Your 6 Week Postpartum Checkup Really Means: and How to Safely Start Moving Your Body Again

If you have recently had a baby, chances are you have been counting down to your 6 week postpartum checkup. For many new moms, this appointment feels like a finish line. You are often told you are “cleared” and that can sound like a green light to jump back into workouts, running, or whatever movement you miss most (yes, even squats that don’t involve picking up a small human).

Here is the thing. Being cleared at 6 weeks postpartum does not always mean your body is fully ready for everything you want to do. And that is not a failure. It is just reality (and also a good excuse to keep wearing sweatpants a little longer).

As a physical therapist working with pregnancy and postpartum moms in Maple Grove and the Twin Cities, I want to break down what the OB is actually checking at your 6 week visit, what the research says about returning to exercise, and how to safely start moving your body again in a way that supports long term recovery.

What Is Your OB Actually Checking at the 6 Week Postpartum Visit

Your OB appointment is incredibly important. It focuses on medical healing and overall health. At this visit, your provider is typically assessing:

• Healing of any vaginal or perineal tears or a C-section incision

• Signs of infection or abnormal bleeding

• Uterine involution, or how your uterus is shrinking back down

• Blood pressure and general wellbeing

• Birth control options

• Mood and screening for postpartum depression or anxiety

What is often not assessed in detail is how your body is functioning during movement. Things like strength, coordination, pressure management, or how your core and pelvic floor respond to daily tasks are not usually tested. This is no knock on OBs. It is simply outside the scope and time of a standard visit.

So when you hear “cleared,” it usually means cleared from a medical standpoint, not necessarily cleared for higher impact or more demanding exercise. Think of it as a yellow light with a really optimistic smile.

Returning to Exercise Postpartum Is Not One Size Fits All

Short answer: not every mom is ready to start moving at 6 weeks, and that is completely normal.

Both research and clinical experience show that postpartum recovery varies widely. Some moms feel ready to begin gentle movement even before 6 weeks postpartum, especially after an uncomplicated pregnancy and delivery. Others may need more time to rebuild strength and coordination, particularly after a C-section, significant tearing, pelvic floor symptoms, or a more complex birth experience.

Experts studying postpartum rehabilitation note that musculoskeletal changes from pregnancy and birth are significant, and women often benefit from guided, progressive activity rather than relying solely on a single medical clearance visit. These changes include adaptations in core and pelvic floor muscles, connective tissue length, and overall biomechanics — all of which influence how and when your body tolerates exercise. 

The six-week visit is often when medical clearance happens, but some women may feel ready to start gentle activity beforehand, while others may benefit from waiting longer or from targeted support as they build toward higher intensity or impact movements. Both approaches are valid and normal. (pmc.ncbi.nlm.nih.gov)

A Simple At Home Check Before You Ramp Up Exercise

Before increasing activity, it can be helpful to check in with your body. These are not pass or fail tests, but useful guidelines. Ask yourself:

• Can you walk without pelvic pressure, pain, or leaking?

• Can you get on and off the couch five times in a row without fatigue, pain, or leaking? Bonus points if you can do it without spilling your coffee.

• Can you perform five bodyweight squats without symptoms?

• Have you been told you might have a diastasis recti?

If any of these bring up symptoms, that is your body asking for more support. This is also where working with a postpartum physical therapist can make a huge difference.

If diastasis recti has been mentioned, you can learn more in my diastasis recti blog, where I break down what it actually means and how we address it in a realistic way.

When to Consider Seeing a Postpartum Professional

You do not need to be leaking or in pain to benefit from help.

Consider consulting a professional if you notice:

• Pelvic pressure or heaviness

• Pain with walking, lifting, or exercise

• Leaking with coughing, sneezing, or movement

• A feeling of weakness or instability in your core

• Fear or confusion about how to safely return to exercise

Postpartum physical therapy is a great place to start, even if you feel like you could figure it out on your own. A trained PT can help you progress with confidence and prevent issues from becoming chronic down the road.

How to Safely Start Moving Again After You Are Cleared

Returning to exercise does not need to be all or nothing. Especially as a mom to a newborn, consistency often looks different than it used to.

A gentle progression often includes:

1. Breathing and Connection

Start with 360 breathing. This helps reconnect your diaphragm, core, and pelvic floor and supports pressure management. This can be done lying down, sitting, or even while feeding your baby. Bonus: no one can see you doing it, so it counts as multitasking. For more tiny tips on sneaking in movement while juggling life as a new mom, check out my postpartum multitasking exercises blog.

2. Gentle Core Activation

Think about small, intentional movements that help your body relearn coordination. This is not about crunches or planks right away. It is about control and confidence, kind of like teaching a toddler to walk without falling on their face, but less messy.

3. Functional Strength

Gradually progress into movements that mirror daily life. Squats, hinges, carrying, and getting up and down from the floor all matter. These movements support motherhood just as much as workouts.

4. Exercise You Actually Enjoy

You are allowed to enjoy movement again. Whether that is walking, lifting, yoga, running, or something else, the best exercise is the one you will realistically come back to. If it makes you smile or laugh, even better.

Remember, doing a little counts. Ten minutes still matters. There is no requirement to go all in.

Why Postpartum Physical Therapy Is a Great Place to Start

Postpartum physical therapy bridges the gap between being medically cleared and feeling confident in your body again. In my Maple Grove practice serving moms across the Twin Cities, we focus on:

• Individualized return to exercise plans

• Pelvic floor and core coordination

• Addressing pain, pressure, or leaking early

• Supporting long term movement goals like running or strength training

Even if you think you can do it yourself, having a professional guide can save time, frustration, and the occasional tearful attempt at a plank.

Final Thoughts

Your 6 week postpartum checkup is an important milestone, but it is not the whole picture. Recovery is not a race, and readiness for exercise looks different for every mom. Give yourself grace, celebrate small wins, and remember that movement can be fun again - even if it starts with just standing up from the couch without groaning.

If you are a postpartum mom in Maple Grove or the Twin Cities and want guidance on safely returning to movement, postpartum physical therapy can be a powerful first step.

Learn more about postpartum recovery research here: PMC article on postpartum musculoskeletal changes.