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 introduce some more of these gentle restorative exercises.<\/p>\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 the abdomen and uterus.\u00a0<\/p>\n\n\n\n
A C-section may be performed for a range of reasons\u2014whether for medical, psychological, or personal choice\u2014when a vaginal birth may not be safe, advisable, or preferred for the mother or baby.<\/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 progress gradually.<\/p>\n\n\n\n When exercising after a cesarean delivery, you should start with gentle mobilization as soon as possible.<\/p>\n\n\n\n Your focus during the early weeks will not be \u201cworking out\u201d but rather foundational breathing and reconnecting your brain to your tummy and 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 Your core is necessary for standing up, sitting, moving, twisting, pulling, pushing, bending, and turning – all movements you make 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 supports your body.<\/p>\n\n\n\n Your core is the foundation of your body!<\/strong><\/p>\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 while 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 \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<\/a>, go here,<\/a>\u00a0where we discuss this technique in more detail<\/span>.<\/p>\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. These 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 This simple exercise is to reconnect you to your diaphragm, core and pelvic floor.<\/p>\n\n\n\n The band will help you connect to your diaphragm. As you breathe, you should feel your ribcage expand under the band.<\/p>\n\n\n\n How to do banded breaths:<\/strong><\/p>\n\n\n\nExercising after a C-Section: Where To Start<\/h2>\n\n\n\n
Why is your core so important after having a baby?<\/h2>\n\n\n\n
1. Core engagement (breathing and pelvic floor contractions)<\/h2>\n\n\n\n
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Restorative Exercises For C-Section Recovery: Taking it a Step Further<\/h3>\n\n\n\n
2. Banded Breaths<\/h2>\n\n\n\n
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