{"id":728,"date":"2021-05-17T21:45:18","date_gmt":"2021-05-17T21:45:18","guid":{"rendered":"https:\/\/cms.mutusystem.com\/en-us\/?p=728"},"modified":"2024-01-10T20:23:01","modified_gmt":"2024-01-10T20:23:01","slug":"exercise-after-c-section","status":"publish","type":"post","link":"https:\/\/mutusystem.com\/en-us\/c-section\/exercise-after-c-section\/","title":{"rendered":"4 Postpartum Exercises for C-Section Recovery"},"content":{"rendered":"\n

Many moms we speak to are confused about exercising after a c-section. <\/p>\n\n\n\n

We\u2019ve put together some tips on how to get started safely with gentle mobilizations, breathwork and a focus on reconnecting to your tummy and pelvic floor.  <\/p>\n\n\n\n

Once you\u2019re confident and reconnected to your core you can start to introduce some more of these gentle restorative exercises.<\/p>\n\n\n\n

What is a C-Section and When Can You Start Exercising After One?<\/h2>\n\n\n\n

A Cesarean surgery, also known as a C-section, is a surgical procedure used to deliver a new baby through incisions made through abdomen and uterus. <\/p>\n\n\n\n

These incisions are typically done when a vaginal birth would put the mother or the baby’s health at risk or when a vaginal delivery is not possible or advisable. <\/p>\n\n\n\n

Note that the surgeon manually separates the two strips of rectus muscle (that\u2019s the rectus abdominis, or your \u2018six pack muscle) at the midline to gain access.<\/p>\n\n\n\n

This is important \u2013 your muscles have not necessarily been cut!<\/p>\n\n\n\n

It is the<\/em> most common major surgery for women in the US, accounting for around 1 in 3 births. <\/strong><\/p>\n\n\n\n

But the fact that it happens frequently, shouldn\u2019t downplay the physiological trauma your body has undergone. <\/p>\n\n\n\n

It is a major invasive surgery requiring significant recovery. Giving birth, however we do it, is a huge achievement. <\/p>\n\n\n\n

And exercising after your C-Section needs to be appropriate and progressed gradually.<\/p>\n\n\n\n

Exercising after a C-Section: Where To Start<\/h2>\n\n\n\n

When it comes to exercising after a cesarean delivery you should start with gentle mobilization as soon as you can. <\/p>\n\n\n\n

Your focus during the early weeks won\u2019t be \u201cworking out\u201d but rather foundational breathing and re-connecting your brain to your tummy and your pelvic floor.<\/p>\n\n\n\n

The sooner you do this after any type of birth, the better.<\/strong><\/p>\n\n\n\n

You need to re-establish this reconnection so any exercise you eventually do will be truly beneficial. Especially in helping to resolve common post c-section symptoms like back pain<\/a>.<\/p>\n\n\n\n

Why is your core so important after having a baby?<\/h2>\n\n\n\n

You need your core if you want to stand up, sit, move, twist, pull, push, bend or turn- all of which are movements you are doing in everyday life.<\/p>\n\n\n\n

Your core is connected (literally) to the muscles of your pelvic floor, which you need to prevent you from peeing or having a prolapse and in general want to be functional and healthy. <\/p>\n\n\n\n

You also need a good connection and recruitment of your core muscles to help close diastasis recti or separation of your abdominal muscles postpartum and to ensure your core is supporting your body.<\/p>\n\n\n\n

Your core is the foundation of your body!<\/strong><\/p>\n\n\n\n

1. Core engagement (breathing and pelvic floor contractions)<\/h2>\n\n\n\n

Proper engagement of your core is probably one of the most misunderstood muscle actions.  <\/p>\n\n\n\n

This simple breathing technique combined with coordinated pelvic floor contractions will reconnect you to your tummy and teach you how to engage your entire core system of muscles – whilst you rest and recover.<\/p>\n\n\n\n

Practice breathing with coordinated pelvic floor muscle contraction a few times a day. <\/p>\n\n\n\n

You can do this as you rest and recover or as you feed your baby. Take long slow breaths, exhaling with gentle muscle contractions, inhaling with a complete release and relaxation of the muscles.<\/p>\n\n\n\n

How to do the core engagement breathing technique:<\/strong><\/p>\n\n\n\n

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  1. Imagine your abdomen as a clock, with your belly button at 12 o\u2019clock, your pubic bone at 6 o\u2019clock, and your hip bones as 3 o\u2019clock and 9 o\u2019clock. <\/li>\n\n\n\n
  2. Imagine you are slowly and gently drawing the hip bones, or 3 and 9 o\u2019clock, together. <\/li>\n\n\n\n
  3. It will also work if you imagine you are drawing them apart! Don\u2019t worry that you can\u2019t feel much happening for now. Go gently and do the movement on a long, slow exhale. <\/li>\n\n\n\n
  4. At the same time, engage your pelvic floor muscles.<\/li>\n<\/ol>\n\n\n\n

    \u200b\u200bYou will most likely experience numbness around your scar site, so feeling what is going on in your core can be hard. <\/p>\n\n\n\n

    The common visualization of \u2018gently drawing belly button to spine\u2019 may be unhelpful as you may not be able to feel this movement.<\/p>\n\n\n\n

    If you need more guidance on how to engage your core go here<\/a> \u2013 where we go into more detail on this technique.<\/p>\n\n\n\n

    Restorative Exercises For C-Section Recovery: Taking it a Step Further<\/h3>\n\n\n\n

    Once you have gotten the hang of reconnecting to your core and pelvic floor you can start to add in some gentle restorative exercises.\u00a0These are still safe for the early days postpartum. <\/p>\n\n\n\n

    Always be in tune with your body, nothing should cause strain or pain. These movements are slow, gentle, and controlled.<\/p>\n\n\n\n

    2. Banded Breaths<\/h2>\n\n\n\n

    This simple exercise is to reconnect you to your diaphragm, core and pelvic floor.<\/p>\n\n\n\n

    The band will help you to connect to your diaphragm. You should feel your ribcage under the band expand with your breathing.<\/p>\n\n\n\n

    How to do banded breaths:<\/strong><\/p>\n\n\n\n

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    1. Grab a band, towel or belt<\/li>\n\n\n\n
    2. Wrap it around your rib cage and gently hold it there<\/li>\n\n\n\n
    3. Exhale and draw your pelvic floor up<\/li>\n\n\n\n
    4. Inhale release everything<\/li>\n\n\n\n
    5. Repeat for a total of 8 breaths<\/li>\n<\/ol>\n\n\n\n
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