Prompt #56Postpartum 0–3 mo
Prompt 56: The "When Can I Exercise?" Guide
When to use it
You want to move your body again but you don't know what's safe, when, and how to start without making things worse.
The Prompt
I'm [N] weeks postpartum and I want to start moving my body again. I had [BIRTH TYPE] and I'm currently [RECOVERY STATE].
I need real answers, not 'just walk.'
My situation:
- Birth: [E.G., "vaginal, no tearing" / "vaginal, 2nd degree tear" / "C-section" / "vacuum-assisted, 3rd degree tear"]
- Recovery: [E.G., "still bleeding lightly" / "bleeding stopped" / "incision still tender" / "I feel physically OK"]
- Current movement: [E.G., "walks around the block" / "nothing" / "I do a stroller walk daily" / "I was active pre-pregnancy"]
- Pre-pregnancy fitness: [E.G., "very active (ran, lifted)" / "moderate (yoga, walks)" / "sedentary"]
- Symptoms that worry me: [E.G., "diastasis recti" / "leaking" / "pelvic heaviness" / "c-section scar pulls"]
- Goals: [E.G., "lose baby weight" / "feel like myself" / "train for [event]" / "rebuild strength"]
- Time: [E.G., "I have 15 min/day" / "I have 1 hr/day" / "I can fit in short bursts"]
Please give me:
1. The medical clearance timeline (and what 'cleared at 6 weeks' actually means)
2. The 4 phases of postpartum return to exercise (with what to do in each)
3. The 'core and pelvic floor first' principle (and why jumping in with crunches is wrong)
4. A week-by-week starter plan (4 weeks of gentle progression)
5. Diastasis recti check + safe modifications if present
6. C-section scar massage + when to start
7. The 'red flag' symptoms that mean stop and call OB
8. The realistic timeline for 'feeling like yourself' physically
Important: I want a real plan, not influencer advice.Example output
*"Medical clearance: 6 weeks for vaginal, 8 weeks for C-section. But that's 'cleared for general activity,' not 'cleared for full training.' 4 phases: Phase 1 (weeks 0-6): breathing, walking, pelvic floor reactivation. Phase 2 (weeks 6-12): walking longer, low-impact, core + pelvic floor work (no crunches). Phase 3 (months 3-6): introduce strength training, build back to pre-pregnancy. Phase 4 (months 6+): progressive overload, sports-specific. Diastasis check: 2 fingers above belly button, lift head — gap >2 fingers = DR. Safe modification: dead bug, bird dog, side plank (no crunches, no planks if severe). C-section scar: massage after 6 wks, desensitize the area. Red flag: leaking, pelvic heaviness, abdominal coning, pain → stop, see PT."*
Related prompts
Postpartum 0–3 mo#48
Prompt 48: The "Why Won't Baby Sleep?" Decoder
Baby won't sleep, you're exhausted, and you're getting contradictory advice. You want a clear framework for what's actually happening developmentally.
#49
Prompt 49: The Postpartum Mood Disorder Check-In
You want to know if what you're feeling is normal "baby blues" or something more. You want a real screening, not "you'll be fine."
#50
Prompt 50: The Partner "I'm Doing More" Conversation
You feel like you're doing all the work and resentment is building. You want a real conversation, not a blow-up fight.