You Were Told to Rest — But Not How to Move Again
You had a C-section. You were handed your baby, told to rest for six weeks — and then… what?
Most women are left in a no-man’s 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 movement recovery. Just guesswork, fear, or silence.
If you’ve felt scared to move, unsure how to start, or like your body isn’t responding the way it should, you’re not broken. You’re not alone. And you don’t need to push harder. You need to reconnect.
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.
Why Post-C-Section Movement Feels “Off”
After surgery, your nervous system goes into protection mode. You may:
- Brace or grip through your belly
- Hold your breath when moving or lifting
- Avoid twisting, rotating, or reaching
- Feel numb or disconnected from your core
These protective habits are normal, but if unaddressed, they become your default. Over time, they disrupt posture, pressure management, and deep core engagement【1】.
It’s not weakness. It’s compensation. And it can lead to:
- Pelvic floor pressure or leaking
- Back pain or pelvic pain
- A sense of “wobbling from the middle”
- Exhaustion from trying to stay “stable” without support
These are clear signs that your core and pelvic floor are not working in sync. And the only way forward is retraining — not rushing back to exercise, not ignoring symptoms, and not waiting for things to get worse.
What Is “Core Amnesia” — And Why Can’t You Just Squeeze Harder?
Many women are told to “engage your core” or “pull your belly button in.” But after a C-section, that often does nothing. No feeling. No response. Just confusion.
This is core amnesia — 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【2】.
Trying to force contraction without restoring that sequence doesn’t work. You need to rewire — gently, gradually, and with breath.
That’s what true post-C-section movement recovery begins with.
Why Time Alone Doesn’t Fix It
It’s a myth that time heals all. Time may close a scar. But it doesn’t:
- Rebuild neuromuscular pathways
- Restore functional breathing patterns
- Reactivate muscle coordination
Without specific rehab, compensation becomes chronic. And issues that feel minor at first — like a little leaking or a weak core — often progress into prolapse, persistent pain, or postural dysfunction【3】.
What Real Post-C-Section Movement Recovery Looks Like
You don’t need to “get strong fast.” You need to restore connection. Here’s how:
1. Breath-Led Movement
- Inhale: soften your belly, expand your ribs.
- Exhale: gently draw your lower belly inward and lift your pelvic floor, without force.
This isn’t about flattening. It’s about reactivating the diaphragm-pelvic floor-core system that’s supposed to support you automatically【4】.
2. Postural Realignment
Stack your body:
- Head over ribs
- Ribs over pelvis
- Feet grounded
This neutral alignment distributes pressure more evenly, so your pelvic floor and scar aren’t overloaded.
3. Awareness, Not Intensity
Start by restoring daily movements:
- How you stand up from the sofa
- How you lift your baby
- How you breathe when carrying weight
These are rehab opportunities — not just chores. Use them to reconnect instead of compensating.
4. Progression — Not Pushing
Once you’re reconnected, strength comes. But rushing into crunches, planks, or impact too soon can reverse your progress.
Work with your body, not against it.
Still Can’t Feel Your Core? Here’s Why (And What to Do)
If you’ve tried to engage your abs and felt… nothing? That’s not failure. That’s a nervous system in shutdown.
It’s common after surgery. It doesn’t mean the muscles are gone — it means the signal hasn’t reached them yet. Here’s how to bring it back online:
- Start with touch — place your hands gently on your abdomen and breathe into them.
- Add movement — gentle pelvic tilts, supported bridges, or standing hip shifts.
- Stay consistent — repetition builds reconnection.
You don’t need to feel a “burn.” You need to feel something — control, coordination, feedback. That’s the real indicator of progress.
The Cost of Avoiding Movement
Too many women are told to just “be careful” or “not overdo it” — with no roadmap beyond that. And many end up doing nothing… for months or years.
But inactivity has its own consequences:
- Increased stiffness, adhesions, and limited mobility
- Ongoing core disconnection
- Reduced circulation to healing tissues
- Increased pelvic floor pressure when lifting without breath or support【5】
Movement isn’t the enemy. Unsafe movement is.
With the right support, movement is how you heal.
What to Avoid in the Early Stages of Recovery
Avoid:
- Holding your breath during lifts or effort
- Planks, sit-ups, or crunches without foundational core engagement
- Rushing into high-impact workouts
- Assuming time alone will fix the disconnection
Do:
- Prioritise posture and breath
- Rebuild core control gradually
- Listen to your body, not Instagram
- Choose recovery over aesthetics
MUTU Helps You Move Again — Without Fear or Guesswork
MUTU was built exactly for this phase: the missing middle between “rest” and “resume exercise.”
It gives you:
- A step-by-step roadmap for post-C-section movement recovery
- Breath-led, physiotherapist-endorsed workouts
- Core reconnection before progression
- No shame, no pressure — just clarity and support
Whether you’re 6 weeks or 6 years postpartum, it’s never too late to feel strong, stable, and safe in your body again.
👇 Start your free 10-day trial when you’re ready to move again — without fear.
Sources
- Bø, K., & Nygaard, I. E. (2020). Is Physical Activity Good or Bad for the Female Pelvic Floor? A Narrative Review. Sports Medicine, 50(3), 471–484.
- Arikawa, H., et al. (2020). Dysfunction of transversus abdominis muscle activation and its association with post-cesarean pain and recovery. European Journal of Obstetrics & Gynecology and Reproductive Biology, 247, 117–123.
- Vandyken, C., & Hilton, S. (2012). The Puzzle of Pelvic Pain: A Rehabilitation Framework for Balancing Tissue Dysfunction and Central Sensitization II: A Review of Treatment Considerations. Journal of Women’s Health Physical Therapy, 36(1), 44–54.
- Lee, D. G., & Hodges, P. W. (2016). Behavior of the abdominal muscles during voluntary tasks: implications for motor control and clinical practice. Journal of Orthopaedic & Sports Physical Therapy, 46(3), 178–188.
- Culligan, P. J., et al. (2005). Impact of mode of delivery on pelvic floor recovery. Obstetrics & Gynecology, 105(4), 816–821.
