{"id":7391,"date":"2025-06-12T11:00:00","date_gmt":"2025-06-12T11:00:00","guid":{"rendered":"https:\/\/mutusystem.com\/en-uk\/?p=7391"},"modified":"2025-06-13T19:20:27","modified_gmt":"2025-06-13T19:20:27","slug":"post-c-section-movement","status":"publish","type":"post","link":"https:\/\/mutusystem.com\/en-uk\/post-birth-recovery\/post-c-section-movement\/","title":{"rendered":"Post C-Section Movement: How to Rebuild Safely"},"content":{"rendered":"\n<h1 class=\"wp-block-heading\"><strong>You Were Told to Rest \u2014 But Not How to Move Again<\/strong><\/h1>\n\n\n\n<p>You had a C-section. You were handed your baby, told to rest for six weeks \u2014 and then\u2026 what?<\/p>\n\n\n\n<p>Most women are left in a no-man\u2019s land of postnatal care. Not cleared for high-intensity workouts, but given no real tools to rebuild function or even move. No roadmap for safe, gradual post-C-section<strong> <\/strong>movement recovery. Just guesswork, fear, or silence.<\/p>\n\n\n\n<p>If you\u2019ve felt scared to move, unsure how to start, or like your body isn\u2019t responding the way it should, you\u2019re not broken. You\u2019re not alone. And you don\u2019t need to push harder. You need to reconnect.<\/p>\n\n\n\n<p>This is the missing phase of post-C-section healing: the in-between stage where your core needs guidance, your breath needs retraining, and your brain needs reassurance.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Why Post-C-Section Movement Feels \u201cOff\u201d<\/strong><\/h2>\n\n\n\n<p>After surgery, your nervous system goes into protection mode. You may:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Brace or grip through your belly<\/li>\n\n\n\n<li>Hold your breath when moving or lifting<\/li>\n\n\n\n<li>Avoid twisting, rotating, or reaching<\/li>\n\n\n\n<li>Feel numb or disconnected from your core<\/li>\n<\/ul>\n\n\n\n<p>These protective habits are normal, but if unaddressed, they become your default. Over time, they disrupt posture, pressure management, and deep core engagement\u30101\u3011.<\/p>\n\n\n\n<p>It\u2019s not weakness. It\u2019s compensation. And it can lead to:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pelvic floor pressure or leaking<\/li>\n\n\n\n<li>Back pain or pelvic pain<\/li>\n\n\n\n<li>A sense of \u201cwobbling from the middle\u201d<\/li>\n\n\n\n<li>Exhaustion from trying to stay \u201cstable\u201d without support<\/li>\n<\/ul>\n\n\n\n<p>These are clear signs that your core and pelvic floor are not working in sync. And the only way forward is retraining \u2014 not rushing back to exercise, not ignoring symptoms, and not waiting for things to get worse.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What Is \u201cCore Amnesia\u201d \u2014 And Why Can\u2019t You Just Squeeze Harder?<\/strong><\/h2>\n\n\n\n<p>Many women are told to \u201cengage your core\u201d or \u201cpull your belly button in.\u201d But after a C-section, that often does nothing. No feeling. No response. Just confusion.<\/p>\n\n\n\n<p>This is <strong>core amnesia<\/strong> \u2014 a disconnection between your brain and your deep stabilising muscles. During surgery, nerves and muscles are disrupted. Your transverse abdominis, diaphragm, pelvic floor, and multifidus (spinal stabilisers) stop coordinating as a team\u30102\u3011.<\/p>\n\n\n\n<p>Trying to force contraction without restoring that sequence doesn\u2019t work. You need to rewire \u2014 gently, gradually, and with breath.<\/p>\n\n\n\n<p>That\u2019s what true <strong>post-C-section movement recovery<\/strong> begins with.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Why Time Alone Doesn\u2019t Fix It<\/strong><\/h2>\n\n\n\n<p>It\u2019s a myth that time heals all. Time may close a scar. But it doesn\u2019t:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Rebuild neuromuscular pathways<\/li>\n\n\n\n<li>Restore functional breathing patterns<\/li>\n\n\n\n<li>Reactivate muscle coordination<\/li>\n<\/ul>\n\n\n\n<p>Without specific rehab, compensation becomes chronic. And issues that feel minor at first \u2014 like a little leaking or a weak core \u2014 often progress into prolapse, persistent pain, or postural dysfunction\u30103\u3011.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What Real Post-C-Section Movement Recovery Looks Like<\/strong><\/h2>\n\n\n\n<p>You don\u2019t need to \u201cget strong fast.\u201d You need to restore connection. Here\u2019s how:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. <strong>Breath-Led Movement<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Inhale: soften your belly, expand your ribs.<\/li>\n\n\n\n<li>Exhale: gently draw your lower belly inward and lift your pelvic floor, without force.<\/li>\n<\/ul>\n\n\n\n<p>This isn\u2019t about flattening. It\u2019s about reactivating the diaphragm-pelvic floor-core system that\u2019s supposed to support you automatically\u30104\u3011.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. <strong>Postural Realignment<\/strong><\/h3>\n\n\n\n<p>Stack your body:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Head over ribs<\/li>\n\n\n\n<li>Ribs over pelvis<\/li>\n\n\n\n<li>Feet grounded<\/li>\n<\/ul>\n\n\n\n<p>This neutral alignment distributes pressure more evenly, so your pelvic floor and scar aren\u2019t overloaded.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. <strong>Awareness, Not Intensity<\/strong><\/h3>\n\n\n\n<p>Start by restoring daily movements:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>How you stand up from the sofa<\/li>\n\n\n\n<li>How you lift your baby<\/li>\n\n\n\n<li>How you breathe when carrying weight<\/li>\n<\/ul>\n\n\n\n<p>These are rehab opportunities \u2014 not just chores. Use them to reconnect instead of compensating.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. <strong>Progression \u2014 Not Pushing<\/strong><\/h3>\n\n\n\n<p>Once you\u2019re reconnected, strength comes. But rushing into crunches, planks, or impact too soon can reverse your progress.<\/p>\n\n\n\n<p>Work <em>with<\/em> your body, not against it.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Still Can\u2019t Feel Your Core? Here\u2019s Why (And What to Do)<\/strong><\/h2>\n\n\n\n<p>If you\u2019ve tried to engage your abs and felt\u2026 nothing? That\u2019s not failure. That\u2019s a nervous system in shutdown.<\/p>\n\n\n\n<p>It\u2019s common after surgery. It doesn\u2019t mean the muscles are gone \u2014 it means the signal hasn\u2019t reached them yet. Here\u2019s how to bring it back online:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start with <strong>touch<\/strong> \u2014 place your hands gently on your abdomen and breathe into them.<\/li>\n\n\n\n<li>Add <strong>movement<\/strong> \u2014 gentle pelvic tilts, supported bridges, or standing hip shifts.<\/li>\n\n\n\n<li>Stay consistent \u2014 repetition builds reconnection.<\/li>\n<\/ul>\n\n\n\n<p>You don\u2019t need to feel a \u201cburn.\u201d You need to feel <strong>something<\/strong> \u2014 control, coordination, feedback. That\u2019s the real indicator of progress.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Cost of Avoiding Movement<\/strong><\/h2>\n\n\n\n<p>Too many women are told to just \u201cbe careful\u201d or \u201cnot overdo it\u201d \u2014 with no roadmap beyond that. And many end up doing nothing\u2026 for months or years.<\/p>\n\n\n\n<p>But inactivity has its own consequences:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Increased stiffness, adhesions, and limited mobility<\/li>\n\n\n\n<li>Ongoing core disconnection<\/li>\n\n\n\n<li>Reduced circulation to healing tissues<\/li>\n\n\n\n<li>Increased pelvic floor pressure when lifting without breath or support\u30105\u3011<\/li>\n<\/ul>\n\n\n\n<p>Movement isn\u2019t the enemy. Unsafe movement is.<\/p>\n\n\n\n<p>With the right support, movement is how you heal.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What to Avoid in the Early Stages of Recovery<\/strong><\/h2>\n\n\n\n<p>Avoid:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Holding your breath during lifts or effort<\/li>\n\n\n\n<li>Planks, sit-ups, or crunches without foundational core engagement<\/li>\n\n\n\n<li>Rushing into high-impact workouts<\/li>\n\n\n\n<li>Assuming time alone will fix the disconnection<\/li>\n<\/ul>\n\n\n\n<p>Do:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prioritise posture and breath<\/li>\n\n\n\n<li>Rebuild core control gradually<\/li>\n\n\n\n<li>Listen to your body, not Instagram<\/li>\n\n\n\n<li>Choose recovery over aesthetics<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>MUTU Helps You Move Again \u2014 Without Fear or Guesswork<\/strong><\/h2>\n\n\n\n<p>MUTU was built exactly for this phase: the missing middle between \u201crest\u201d and \u201cresume exercise.\u201d<\/p>\n\n\n\n<p>It gives you:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A step-by-step roadmap for <strong>post-C-section movement recovery<\/strong><\/li>\n\n\n\n<li>Breath-led, physiotherapist-endorsed workouts<\/li>\n\n\n\n<li>Core reconnection before progression<\/li>\n\n\n\n<li>No shame, no pressure \u2014 just clarity and support<\/li>\n<\/ul>\n\n\n\n<p>Whether you\u2019re 6 weeks or 6 years postpartum, it\u2019s never too late to feel strong, stable, and safe in your body again.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><a href=\"https:\/\/mutusystem.com\/en-us\/join\/\">\ud83d\udc47 Start your free 10-day trial when you\u2019re ready to move again \u2014 without fear.<\/a><\/h3>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Sources<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>B\u00f8, K., &amp; Nygaard, I. E. (2020).<\/strong> <em><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-019-01243-1\">Is Physical Activity Good or Bad for the Female Pelvic Floor?<\/a> A Narrative Review<\/em>. <em>Sports Medicine<\/em>, 50(3), 471\u2013484.<\/li>\n\n\n\n<li><strong>Arikawa, H., et al. (2020).<\/strong> <em><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0301211520300793\">Dysfunction of transversus abdominis muscle activation and its association with post-cesarean pain and recovery<\/a><\/em>. <em>European Journal of Obstetrics &amp; Gynecology and Reproductive Biology<\/em>, 247, 117\u2013123.<\/li>\n\n\n\n<li><strong>Vandyken, C., &amp; Hilton, S. (2012).<\/strong> <em><a href=\"https:\/\/journals.lww.com\/jwhpt\/Abstract\/2012\/01000\/The_Puzzle_of_Pelvic_Pain__A_Rehabilitation.5.aspx\">The Puzzle of Pelvic Pain<\/a>: A Rehabilitation Framework for Balancing Tissue Dysfunction and Central Sensitization II: A Review of Treatment Considerations<\/em>. <em>Journal of Women\u2019s Health Physical Therapy<\/em>, 36(1), 44\u201354.<\/li>\n\n\n\n<li><strong>Lee, D. G., &amp; Hodges, P. W. (2016).<\/strong> <em>Behavior of the abdominal muscles during voluntary tasks: implications for motor control and clinical practice<\/em>. <em>Journal of Orthopaedic &amp; Sports Physical Therapy<\/em>, 46(3), 178\u2013188.<\/li>\n\n\n\n<li><strong>Culligan, P. J., et al. (2005).<\/strong> <a href=\"https:\/\/journals.lww.com\/greenjournal\/fulltext\/2005\/04000\/impact_of_mode_of_delivery_on_pelvic_floor.19.aspx\"><em>Impact of mode of delivery on pelvic floor recovery<\/em>.<\/a> <em>Obstetrics &amp; Gynecology<\/em>, 105(4), 816\u2013821.<\/li>\n<\/ol>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You Were Told to Rest \u2014 But Not How to Move Again You had a C-section. You were handed your baby, told to rest for six weeks \u2014 and then\u2026 what? Most women are left in a no-man\u2019s land of postnatal care. Not cleared for high-intensity workouts, but given no real tools to rebuild function [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":7393,"comment_status":"closed","ping_status":"open","sticky":false,"template":"blog-single.php","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[18,49,27],"tags":[],"class_list":["post-7391","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-c-section","category-medically-approved","category-post-birth-recovery"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Post C-Section Movement: How to Rebuild Safely<\/title>\n<meta name=\"description\" content=\"If your core feels weak and movement feels scary after a C-section, you\u2019re not alone. 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