Although you may be eager to get back into shape following your C-section, it is imperative that you receive a doctor's clearance before doing so. Most physicians recommend waiting at least six weeks before returning to strenuous exercise, notes Jill Stovsky, exercise physiologist and dietitian on BabyCenter.com. You are recovering from major abdominal surgery and from nine months of bodily changes due to pregnancy. It will take several months to return to your pre-pregnancy level of fitness. Use the following exercises to return to your workouts slowly, and remember to listen to your body.
Walking
Physicians usually encourage light walking in the days after a C-section to promote healing and prevent complications such as blood clots. While you may begin with an easy-paced five to 10 minutes at a time, work your way up to longer bouts. Take your baby out in the stroller when you feel ready and your doctor says it's okay. Walking helps burn calories and begins to restore your cardiovascular endurance.
Swimming
Vigorous exercises that involve jumping can cause discomfort at the scar site and in tender breasts. Swimming or water jogging offers a low-impact option to help you regain cardiovascular endurance. Dr. Silverio Chavez, an obstetrician at Kaiser Permanente in San Diego, advises on StorkNet.com that new mothers should wait at least four weeks -- or until the incision has completely healed -- before entering a swimming pool.
Kegels
You may have had a surgical delivery, but labor and pregnancy stress the muscles of the vaginal wall. Kegel exercises for the pelvic floor help you retrain these muscles and prevent bladder control problems. To perform Kegels, gently tighten the muscles as if you were stopping a stream of urine. Hold the contraction for about five seconds and repeat five to 10 times.
Yoga
Some yoga poses help relieve the discomfort from abdominal surgery -- particularly the tightness at the hips and pelvis. If you decide to attend a yoga class, be sure to let your yoga instructor know that you recently had a cesarean section so that she can offer you modifications for contraindicated poses. At home, poses like forward bend, bridge pose, warrior and cobra will open up your body and reduce stiffness. Bridge pose involves lying on your back with your knees bent. Place your feet flat on the floor, hip width apart. Gently lift your hips to the ceiling and hold for a few breaths. Return to start and then repeat several times. The modified cobra pose will open up the front side of your body. Lie face down on a mat and press your palms into the floor next to your shoulders. Draw your elbows against your ribs as you lift your head and neck. Draw your navel to your spine as you lift; avoid pushing hard with the hands. Hold for a few breaths and lower to the floor; repeat four or five times.
