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A Gentle Guide to Postpartum Recovery Over 40

Bringing a baby into the world over 40 is an incredible journey, but postpartum recovery can feel different compared to younger moms. Your body has done something amazing, and it deserves the right care, patience, and support. Whether this is your first baby or you’re adding to your family, here’s a gentle guide to help you heal, rebuild strength, and nurture yourself in this postpartum season.


Give Yourself Time to Heal

Your body has undergone a major transformation, and recovery takes time. While some may “bounce back” quickly, many mothers over 40 find that healing requires extra care. Be patient with yourself—focus on rest, hydration, and nourishment in the first few weeks. Allow yourself grace to recover at your own pace.


Support Your Pelvic Floor & Core

Pregnancy and birth can weaken the pelvic floor and deep core muscles. Start with deep breathing exercises to re-engage your core and pelvic floor:

  • Diaphragmatic Breathing: Place one hand on your belly and the other on your ribs. Breathe deeply, feeling your belly expand and contract naturally.

  • Pelvic Floor Connection: On an exhale, gently engage your pelvic floor as if lifting a blueberry, then release fully. Avoid heavy lifting or high-impact exercises until your body feels ready and cleared by a healthcare provider.



In this video, I’ll guide you through a simple yet powerful breathing technique known as Core Connection Breath. This practice helps you engage your deep core muscles and pelvic floor, building a strong and stable foundation from the inside out.

Prioritize Rest & Sleep (As Much as Possible!)

Sleep deprivation is inevitable, but small habits can improve rest quality:

  • Nap when your baby naps, even if it’s just 20 minutes. Unless your baby only sleeps when they're on the move or on you. I get it, been there, grab those naps when you can.

  • Keep screens off for an hour before bed to promote better sleep.

  • Ask for help—partners, family, and friends can offer support so you can catch up on rest.


Nourish Your Body with Healing Foods

Your body needs extra nutrients for recovery, especially after 40. Prioritize:

  • Protein: Helps with tissue repair and muscle recovery (lean meats, eggs, beans, and nuts).

  • Healthy Fats: Supports brain function and energy (avocados, olive oil, nuts, and fatty fish).

  • Iron & Calcium: Essential for bone health and energy (leafy greens, dairy, and seeds).

  • Hydration: Drink plenty of water, herbal teas, and broths to stay hydrated.


Move Mindfully & Gently

Ease back into movement with gentle postpartum yoga (or PhysioYoga), stretching, and short walks. Listen to your body—overexertion can lead to setbacks. Focus on posture, breathing, and slow, intentional movements before jumping into structured workouts. If you're looking for safe, guided movement, join my Mommy & Me PhysioYoga class at Aum Yoga in San Pedro de Alcántara. These sessions are designed to help you rebuild strength safely while bonding with your baby. 💕





Seek Emotional & Mental Support

Postpartum hormones can bring a wave of emotions. If you feel overwhelmed, anxious, or down, know that you’re not alone. Talk to a trusted friend, join a postpartum support group, or seek professional guidance if needed. Taking care of your mental health is just as important as physical healing. If you need additional support, consider booking a postpartum wellness session with me to explore mindfulness, movement, and emotional resilience strategies tailored to your journey. These sessions can be done virtually or in-person in the Marbella area.


Accept Help & Build Your Support System

Motherhood at any age is challenging, and postpartum recovery over 40 can feel especially exhausting. Allow yourself to accept help—whether it’s meals from friends, a postpartum doula, or simply leaning on your partner. Building a strong support network will make this transition smoother and more enjoyable. If you're in Marbella, I offer personalized postpartum recovery sessions to help you navigate this journey with confidence. Reach out to learn more!






Your postpartum journey is unique, and healing over 40 may look different than it does for others. Be gentle with yourself, honor your body’s needs, and take things one day at a time. You are strong, capable, and deserving of rest, care, and love in this new season of motherhood.



You’ve got this, Mama! 💕

 
 
 

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