Postpartum Exercise Program for Nerve Rehabilitation at 2 Years Postpartum
At 2 years postpartum, follow the standard WHO postpartum exercise recommendations: 150 minutes per week of moderate-intensity aerobic activity, muscle strengthening exercises 2-3 days per week, and pelvic floor rehabilitation exercises, as nerve recovery from postpartum injury typically resolves within 2-6 months and any residual dysfunction benefits from ongoing structured activity. 1
Aerobic Activity Component
Perform at least 150 minutes per week of moderate-intensity aerobic activity spread throughout the week, which represents the core recommendation from WHO guidelines for postpartum women without contraindications 2
Walking is specifically recommended as an accessible aerobic activity, structured as 3000 steps per day completed within 30 minutes 1
Engage in aerobic activity on most, preferably all, days of the week, as any intensity of physical activity provides benefits, including light activity as a replacement for sedentary behavior 1
Muscle Strengthening Program
Complete muscle strengthening exercises 2-3 days per week targeting all major muscle groups, as this frequency is consistently recommended across multiple international guidelines 1
This component is essential for overall functional recovery and supports the musculoskeletal system beyond the immediate postpartum period 2
Pelvic Floor Rehabilitation
Incorporate specific pelvic floor exercises (Kegel exercises and pelvic movements) into your routine, as pelvic floor muscle training reduces the risk of urinary incontinence and improves overall pelvic function 1
While nerve recovery from postpartum injury typically resolves within 2-6 months, residual dysfunction benefits from ongoing structured pelvic floor activity even at 2 years postpartum 1
Research demonstrates that rehabilitation exercises including Kegel exercises and pelvic movements improve pelvic floor muscle strength, with significant improvements in Oxford grade for pelvic floor muscle strength and electrophysiology when performed consistently 3
Balance and Neuromuscular Training
Include balance activities 2 times per week, which supports neuromuscular coordination and is specifically recommended in postpartum guidelines 1
This component is particularly relevant for nerve rehabilitation as it addresses neuromuscular coordination that may have been affected during pregnancy and delivery 1
Sedentary Behavior Reduction
Break up prolonged sitting every hour with at least 5 minutes of movement, limiting consecutive sitting to less than 2 hours (excluding sleep) 1
Replace sedentary time with physical activity of any intensity, as reducing sedentary behavior is a distinct recommendation separate from increasing physical activity 2
Key Benefits at This Stage
The strongest evidence supports improved mood and reduced depression risk from postpartum physical activity, with weight management also being a commonly cited benefit 1
Regular physical activity promotes healthy weight, better sleep quality and duration, improved psychosocial well-being, improved cardiovascular fitness, and less urinary stress incontinence 2
Important Clinical Context
At 2 years postpartum, you are well beyond the acute (up to 24 hours), early (day 2 to 6-8 weeks), mid (6-8 weeks to 6 months), and late postpartum phases (up to 12 months) 2. The physiological changes specific to postpartum have largely resolved, and standard adult exercise guidelines apply with the addition of continued pelvic floor focus if any residual dysfunction exists 1.