A C-section, or Cesarean section, is a major abdominal surgery in which a woman delivers her baby surgically through the wall of her uterus and abdomen. As with any other surgery, it will take time for your body to heal. Exercising after your C-section is not only beneficial to your body but also your mind. While some exercises can be performed soon after your surgery, others need to be given some time. Consult with your doctor before beginning any exercise program after your C-section.
Shortly After Surgery
Range-of-motion exercises in bed or even some light walking should be done as soon as possible after your C-section to help minimize muscle wasting, increase circulation and promote healing. If you choose to walk, make sure there is someone there to help you so as not to overdo it or pull open your incision. Deep breathing, abdominal compression and Kegel exercises can also be resumed early in your rehabilitation process.
One to Six Weeks after Surgery
Continue to perform the gentle abdominal and range-of-motion exercises once you get home from the hospital. During the one to six weeks after your C-section, base your exercise decisions on your degree of discomfort, fatigue and personal motivation. Until your postpartum doctor appointment, concentrate on a gentle walking program. Begin with 5 to 10 minutes a day and progress gradually by adding 5 minutes a week. Gentle shoulder retraction exercises and chest stretches are an effective way to counterbalance the hunched-over posture you assume when holding and feeding your baby. After your postpartum check-up, your doctor will likely give you the go ahead to begin a structured exercise program.
Reasons for Exercising
Make sure you're exercising for the right reasons. Exercise should be stress-relieving not stress-provoking. The American Council on Exercise suggests that the goal of exercise after giving birth should be to help with relaxation, stress management, rehabilitation and emotional well-being rather than the goal of getting your old body back. It took nine months for your body to get to its current state and will likely take that long to get back to "normal."
Suggestions
When exercising after a C-section it is important to keep your fluid intake high.
Good breast support is a must.
During each exercise session start slowly and increase your intensity gradually but steadily. This also applies to your exercise routine as a whole.
Avoid exercises that require rapid changes of movement, that are high impact or that are bouncy or jerky.
Strengthening your pelvic floor and abdominal muscles are a priority after a C-section.
Stop exercising immediately if there is any pain or an increase in bleeding.
References
- "American Council on Exercise Pre- and Post-Natal Fitness"; Lenita Anthony; 2002
- University of Iowa: Exercise After Delivery
- American Congress of Obstetritians and Gynecologists: Exercise During Pregnancy
