How soon can I start exercising after having a C-Section?

Congratulations on the newest member of your family! As a busy mom, you’re probably wondering…

“How do I start to exercise again?”

“Do I even have time to exercise again?”

Here’s a quick guide on returning to exercise to become the strongest mom you can be. 

Return to exercise after c-section birth:

Do:

■ Basic pelvic floor strengthening to rebuild any strength that may have been lost during pregnancy while intra abdominal pressure was increased (from baby!)

In sitting, contract your pelvic floor and hold for 3 seconds. Relax for 3 seconds. Contract for 3 seconds. Repeat x20

In sitting, contract your pelvic floor and hold for 10 seconds. Relax fully. Repeat x20

■ Gentle core bracing to strengthening the transverse abdominis muscle

Begin flat on your back with your knees bent. Place your right hand over your left hip bone, and your left hand over your right hip bone to brace your belly. Press your low back into the floor and begin to tighten up your core. Do not hold your breath! Perform x20

Do not progress without clearance from a provider.

■ Deep breathing exercises for pelvic floor relaxation, belly engagement, and general relaxation 

Diaphragmatic breathing: breathe in through your nose and expand your belly, breathe out through your mouth and your belly should flatten. Take long inhales for 4-6 seconds, with even longer exhales 6-8 seconds

Incision Care

■ Self incision care

Thoroughly wash your incision and apply vitamin E oil or other scar creams (when cleared by your OBGYN) to your incision to keep it moist and clean.

■ Self manual therapy to your incision 

Scar massage: Apply gentle pressure by following the line of your incision to aid in healing and keep blood flow to the area.

Cross friction massage to break up scar tissue → apply gentle pressure in the opposite direction of your scar with vitamin E oil or scar cream.

■ Provider performed manual therapy to your pelvic floor or incision → cupping or other manual therapy techniques to reduce scar tissue build up that can lead to a tight pelvic floor.

Don’t: 

■ Intense core exercises that can cause abdominal bulging → crunches, bicycle crunches, planks or quadruped exercises.

■ Contact sports that can cause trauma to the belly→ lacrosse, soccer, softball.

■ Jumping or running that increases intra abdominal pressure onto the pelvic floor → plyometric classes, trampoline, jogging.

■ Intense bending or twisting at your incision that can delay healing → some yoga or pilates classes.

■ Heavy lifting that can put strain on your incision → lifting weights, lifting children, lifting groceries.