The time after giving birth is a phase of recovery and reorientation. Your body has achieved something amazing and now needs targeted support to regenerate. At our Kineo practice in Thalwil, we accompany you through this important phase with specialised postnatal physiotherapy and help you restore your body’s functions step by step.
1.The phases after birth
After birth, your body goes through various phases of wound healing, which we take into account specifically in our physiotherapy care.
1.1 Early postpartum period (0-5 days after birth)
In the early postpartum period, the focus is on rest and recovery. Recovering and taking it easy in the first days and weeks is essential for long-term postnatal recovery. During this time, you should avoid heavy lifting and carry only the weight of your baby. Avoid downward mechanical loads such as straining or deep squatting. The knee-chest position and lying on your front at times help to support recovery. We recommend gentle mobilisation through short walks around the house and the right technique for getting up by rolling onto your side, to protect your abdominal muscles.
Additional exercises: belly breathing, gentle pelvic circles/tilts, gentle pelvic floor activation
1.2 Late postpartum period (5-21 days after birth)
In the late postpartum period, we support you in the transition to an increasingly active everyday life. The gentle exercises from the first phase are continued, while movement is carefully increased at your own pace. Often no new exercises are needed in this phase, as everyday life with your baby is already enough training.
1.3 Postnatal recovery phase (from 21 days after birth)
In the postnatal recovery phase, the actual recovery and the gradual rebuilding of your fitness begin. After 4-6 weeks (6-8 weeks after a caesarean section), you can start postnatal recovery training. Here we focus on specifically strengthening the pelvic floor and trunk muscles and carefully guide you towards adapted sporting activities according to your individual capacity. It is important to pay attention to your body’s warning signals, such as a feeling of heaviness, pressure or incontinence, and to adjust the load accordingly.
2. What happens in your body after birth?
2.1 Recovery of the uterus
Your uterus, which grew to many times its original size during pregnancy, shrinks back within 6-8 weeks. We support this natural process with:
• Belly breathing exercises
• Instructions for the knee-chest position
• Gentle lying on your front (with a pillow under your tummy)
• Pelvic movements (tilting, circling)
2.2 The pelvic floor after birth
The pelvic floor was heavily loaded during pregnancy and is often stretched or even injured during a vaginal birth. Our physiotherapy helps you with:
• Perceiving and activating the pelvic floor muscles
• Gentle, progressive strengthening of the pelvic floor muscles
• Preventing incontinence and prolapse symptoms
• Slowly increasing your capacity
2.3 Diastasis recti
The straight abdominal muscles can separate during pregnancy (diastasis recti). We support recovery with:
• Avoiding straining exercises in the first 6-8 weeks
• Targeted exercises to activate the transversus abdominis
• Progressive training that takes your individual situation into account
2.4 Muscle tension after birth
Carrying and breastfeeding your baby and your changed posture can lead to muscle tension. Our treatment includes:
• Posture training for breastfeeding positions and carrying your baby
• Gentle stretching exercises for strained muscle groups
• Massage to release tension
• Relaxation techniques for an often challenging everyday life
3. Our special offer for new mothers
At our Kineo practice in Thalwil, we offer:
• Individual postnatal physiotherapy: treatment tailored to your specific situation
• Suitable courses: in Thalwil we offer suitable courses on postnatal recovery, pelvic floor and exercise. Ask us about the current programme.
• Advice for everyday life with a baby: tips on posture, movement and ergonomics
• Massage for breastfeeding mothers: specially adapted massages for tense neck and shoulder muscles
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When should you start physiotherapy?
The ideal time for your first physiotherapy appointment after birth is around 3-4 weeks postpartum, provided there are no acute problems. If you have complaints or specific questions, you can contact us earlier at any time.
For postnatal recovery training, we recommend starting after 4-6 weeks (6-8 weeks after a caesarean section).
Back to sport
An important aspect of our postnatal care is the gradual return to sporting activities. The following applies:
• The pelvic floor and trunk muscles should be fully rebuilt before more intense sports such as running
• Warning signs such as a feeling of heaviness, pressure, incontinence or pain must be taken seriously
• The load should be increased slowly and adapted to your individual situation
Our experienced physiotherapists accompany you on this path and create an individual plan for your return to sport.
The postnatal phase is a time of change and adjustment. With our specialised physiotherapy care, we help you regain your physical strength and meet the new demands of everyday life with your baby. Get in touch with us at the Kineo practice in Thalwil. We look forward to accompanying you on this important journey!
