A cesarean section - commonly called a C-section - is a surgical procedure that involves a lower abdominal incision required to deliver a baby. The procedure leaves a scar that may become tight and uncomfortable as it heals. Follow some techniques to help reduce this discomfort. Consult with your physician before engaging in any exercises.
Yoga
Yoga is a gentle form of exercise that utilizes breathing, stretches and poses to help strengthen and tone your muscles and improve your flexibility and balance. Because a C-section can tax your abdomen and pelvic floor, performing gentle exercise like yoga can help you heal from the surgery and keep your incision scar flexible. Some gentle, soothing yoga moves to try after a C-section include the bridge, modified cobra and forward bend, according to Parents.com.
Physical Therapy
A physical therapist may guide you with gentle stretching and exercise techniques that can help you recover from a C-section and reduce scar tissue. A therapist can instruct you on movements you can do to help guard your incision, which may prevent further scar tissue formation and reduce your pain while healing. A physical therapist may also give you instructions for self-massage and home exercises.
Massage
Massage may help reduce C-section scarring and prevent adhesions, which are bands of scar tissue that can bind together and attach to nearby internal organs. According to Pregnancy.org, regular C-section scar massage may improve blood circulation, which can aid the healing process. Massage may also help smooth out your scar's appearance and prevent it from growing. Scar tissue can continue to grow for as long as two years following your surgery; regular massage starting at about six weeks following your C-section may be most beneficial. Consult with a qualified massage practitioner who specializes in women's health for instructions on how to properly perform self-care techniques.
Stretching
Gentle stretching and movement exercises may help speed your recovery and keep your C-section scar mobile. A simple leg stretch involves laying on the floor flat on your back with one knee bent. Keeping your back flat, slowly slide the heel of your bent leg up and down a few times and repeat this movement with your other leg. Repeat up to five times for each leg. Perform the pelvic tilt by lying on the floor with your back flat and your abdomen and buttocks lightly flexed. Inhale as you flatten the small of your back against the floor and tilt your pelvis upward slowly. Hold this position for five seconds. then exhale as you relax. Repeat this exercise up to five times.
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