Safe exercise after c section

When and how to exercise after a c-section

Tommy's PregnancyHub

Gentle activity will help you recover from your caesarean section (c-section). Pelvic floor and abdominal exercise can also help. After your 6-8 week postnatal check, you should be able to gradually increase the amount of exercise you do.

While you’re in hospital, your midwife should give you information on exercises that will help you recover from your c-section. They will encourage you to start moving around as soon as you’re able to get out of bed. Gentle walking will help you recover from your surgery.

If you had any complications during pregnancy or birth, or you have any medical problems, get advice from your GP or a physiotherapist before starting any type of exercise.

Find out more about what happens after a c-section.

Pelvic floor exercises

These exercises help to strengthen the muscles that support your womb, bowels and bladder. This may help you manage any problems with leaking urine.

You may have been doing these exercises during your pregnancy. After your c-section, you can start to exercise your pelvic floor once your catheter has been removed and as soon as you feel ready.

Speak to your GP if you’re worried about your pelvic floor after your 6–8 week postnatal check. They may refer you to a specialist in women’s health or gynaecology.

Read more about how to find and exercise your pelvic floor muscles.

Abdominal exercises

These exercises will help to strengthen the muscles in your abdomen (tummy area). This will help you to protect your spine and have good posture.

Lie on your side and slightly bend your knees.
Relax your abdominal muscles and breathe in gently.
As you breathe out, gently pull in your abdominal muscles.
At the same time, squeeze your pelvic floor muscles.
Hold in your abdominal muscles and squeeze your pelvic floor for 10 seconds, then gently release.
Repeat this exercise 10 times.

Returning to exercise

It’s best to wait until you’ve had your 6-8 week postnatal check with your GP before returning to your pre-pregnancy levels of exercise. If you weren’t very active before your pregnancy, this is a good time to start exercising. Try to build up gradually and stop if you have any pain.

Once you have recovered from your c-section and no longer have any pain, it’s usually safe to start low-impact exercises, such as swimming, pilates, yoga, gentle jogging and low resistance gym work.

Your GP may recommend you wait for at least 12 weeks before starting any high-impact exercises, such as aerobics, running and resistance or weight training. Hormones can affect your joints for about 6 months after the birth so start off gently.

Read more about recovering at home after a c-section.

Review dates

Reviewed: 16 July 2021 | Next review: 16 July 2024

5 Exercises to Help with Your C-Section Recovery

Medically reviewed by Deborah Weatherspoon, Ph. D., MSN — By Natasha Freutel on October 5, 2018

After your cesarean delivery

A cesarean delivery is a surgery where an incision is made through the abdominal wall to deliver a baby quickly and safely. Cesarean deliveries are sometimes medically necessary, but the recovery time is slightly longer than a vaginal birth. For this reason, caution should be taken. Moms should get their doctor’s OK before returning to regular exercise. Some key muscles that require retraining after pregnancy include the transverse abdominis. These are the corset-like muscles that wrap around the midline to the spine, the pelvic floor muscles, and the abdominal and lower back muscles. After a cesarean delivery, it’s important to activate and strengthen these areas so that they can provide support, decrease your risk of injury, and help you make a full recovery postpartum. Try these gentle exercises after a cesarean delivery. They require no equipment and can be performed from anywhere.

1. Belly breathing

This exercise is a great relaxation technique. It also helps retrain the core muscles to work together during daily activities. Muscles worked: transverse abdominis

Lie on your back on a comfortable bed or couch.
Place your hands on your belly and relax your body.
Take a deep breath in through your nose, feeling your abdomen expand into your hands.
Breathe out through your mouth. As you exhale, pull your bellybutton in toward your spine, contracting your abdominal muscles. Hold for 3 seconds.
Repeat 5 to 10 times, 3 times a day.

2. Seated kegels

A layer of connective tissue called the fascia connects the muscles of the abdominals to the pelvic floor and helps them work together for optimal performance. Kegels are an excellent exercise to strengthen and activate the pelvic floor. They have been shown to decrease stress incontinence following childbirth. After a C-section you may have a urinary catheter and these exercises will help after the catheter is removed. Muscles worked: pelvic floor

Sit on the edge of a chair with your feet on the floor.
Contract the muscles of the pelvic floor. It should feel like you’re trying to hold back the flow of urine.
Imagine you’re closing all the openings of the vagina, anus, and urethra. Imagine lifting them up away from the chair.
Hold this contraction as long as possible. Start with 5 seconds and work up to a longer duration.
Take a deep breath in and then breathe out fully, relaxing the contraction.
Try Kegels in different positions like standing or lying on your side.
Perform 8 to 12 times with a 2-minute rest between contractions. Repeat 2 times per day.

3. Wall sit

This full-body isometric exercise is an excellent way to get all the muscle groups to work together in unison. Muscles worked: quadriceps, hamstrings, pelvic floor muscles, core, and lower back

Stand with your feet 1 to 2 feet away from the wall.
Slowly lean back toward the wall, lowering yourself into a sitting position. Your hips and knees should be at 90-degrees to one another.
Engage your core. Take a deep breath in and while you exhale, feel as if you’re pulling your belly button into the wall.
For an added bonus, contract your pelvic floor by doing a Kegel while holding this position.
Hold for as long as possible. Rest 1 minute, then repeat 5 times.

4. Cesarean delivery scar massage

As a cesarean delivery scar heals, the different layers of skin and fascia can become adhered to each other, limiting your range of motion. These adhesions may lead to future problems like urinary frequency, or hip or back pain. A scar tissue massage, also referred to as scar tissue release, helps break up the adhesions and assists with proper tissue healing. Only begin scar massage after your scar is healed and your doctor gives you the green light. Areas worked: fascia, connective tissue

Lie on your back with your fingers positioned above your scar. Pull the skin with your fingertips around the scar and observe its movement. Try sliding it up and down and side to side. Notice if it moves more easily in 1 direction than another.
Working in 1 direction, slowly move the scar back and forth. You will want to start off gently and gradually move up to a more aggressive massage.
Move the scar up and down, side to side, and even around in circles. Small movements are better, but tissue mobilization can be done in all areas of the abdomen.
If the scar is painful, stop and try again at a later date. Once you feel comfortable, you can perform this massage once a day.

Note: Be sure to consult your doctor before engaging in exercise postpartum. Always start small, working up to more challenging movements. Avoid activities that place a lot of stress on the abdominal muscles and hip joints. If possible, consult a physical therapist or postpartum exercise specialist. If you notice an increase in bleeding, fatigue, or inflammation of the scar area, stop and seek medical help.

5. Leg slides

Generally, exercise should not start until six to eight weeks after the surgery and you should always check with your doctor before beginning. Low impact exercise such as yoga, Pilates, or swimming is the best way to begin. This beginner core exercise helps engage the core muscles in a gentle but effective way. The transverse abdominis muscle is an important area to strengthen as it supports the body core. Also, it supports the linea alba, a fibrous structure that extends from the xiphoid process down to the pubic bone and also supports core stability. Muscles worked: transverse abdominis

Lie on your back on the floor with your knees bent and feet flat on the ground. Wear socks or put a towel under your feet to allow your feet to slide easily on the floor.
Take a deep breath. As you exhale, contract your abdominal muscles by pulling your belly button to your spine without changing the curve of your lower back.
While maintaining this contraction, slowly extend your foot away from your body until the leg is fully extended.
Slowly bring it back to the starting position.
Repeat 10 times on each side. Perform once per day.

The takeaway

Abdomen and pelvic floor exercises are beneficial following a cesarean delivery. To increase strength and stability in the core muscles, try breathing exercises, isometric contractions, and exercises that target the transverse abdominis. Regaining strength gradually will help you return to doing the activities you love with ease.

Share on Pinterest

Last medically reviewed on October 5, 2018

Parenthood
Postpartum Care
Post Delivery

How we reviewed this article:

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Oct 5, 2018

Written By

Natasha Freutel

Edited By

Cody Cowan (admin)

Medically Reviewed By

Deborah Weatherspoon, Ph.D., MSN

Share this article

Medically reviewed by Deborah Weatherspoon, Ph.D., MSN — By Natasha Freutel on October 5, 2018

What happens during a caesarean section?

This is a surgical intervention that is performed to extract the child. The procedure is always performed under general anesthesia and in 4 stages:

Incision of the abdominal wall (except for the abdominal muscles, which are simply pulled apart) and uterus.
Removal of a child.
Cleaning the uterus from the placenta.
Suturing.

This is a serious abdominal operation. In the early days, any physical activity is prohibited. Starting from day 10, you can start light exercise after consulting your doctor.

Beginning of classes

Starting from the tenth day, with the approval of the doctor, the first loads in the form of walks should be included in the regimen. You should do squats, bends, light exercises. The first days after the operation, the load will not be quite familiar: the child needs to be carried, rocked, fed. This will give the necessary activity, sufficient for the first days after cesarean.

If there are no complications, light gymnastics is acceptable, but without stress on the press. When a young mother walks with her child, she keeps her active by moving in the fresh air.

Attention! Active training after caesarean can be started at 6-8 weeks if there are no complications.

Features of the first training

Approximately 2 months after the joyful event, you can start training.

An important rule: the load must be increased slowly, with a gradual increase. Do not perform heavy, intense exercises. It is permissible to start with the following complexes:

Pilates is a selection of leisurely exercises for all the muscles of the body without impact loads, which are safe for the abs and back.
Water aerobics. The workouts are performed in the pool, giving optimal and smooth activity to the whole body.
Yoga. It has a positive effect on the entire body, but you should not perform too complex exercises after a cesarean - increase activity gradually.

Attention! When six months have passed after the intervention, you should visit a gynecologist. Then you can include dancing or aerobics in your workouts. After 8 months, it is allowed to start loading on the press, running.

What is prohibited while the stitches are healing?

Until the stitches are completely healed, there are sports that are strictly prohibited:

active cycling;
running - these workouts affect the heart and are harmful after anesthesia;
weightlifting;
professional tennis;
volleyball.

Attention! Any of these sports can adversely affect the healing of stitches, provoke bleeding, and cause complications.

As for other types of loads, during training it is necessary to observe your feelings. There are several symptoms that indicate the need to stop exercising:

dizziness and other signs of feeling unwell;
the seam has come apart;
there was a discharge from the suture or vagina;
pain in the lower part of the abdomen.

If you feel unwell for a long time, you should consult a doctor.

Motherhood, even with the help of an operation, is a joyful event. You don't have to limit yourself. Regular, adequate exercise will help you recover. The main thing is to listen to the body and not overdo it.

Disclaimer

Expert: Anton Losev Ambassador / fitness expert of the Siberian Wellness company

Reviewer: Ekaterina Vorobieva Adept of a healthy and active lifestyle

Read other articles on similar topics

Rate the article

(9 votes, average 4)

Share the article

Recovery after caesarean section - Juno

Recovery after caesarean section: content of the article

Reasons for caesarean section

There are three main groups of indications:

Indications for which operative delivery is planned and the date of the operation is set in advance;
Indications for emergency surgery;
Indications for intervention that occur during childbirth.

And the reasons are divided into relative, when there is a possibility of health problems in the pregnant woman and the baby, and absolute - the woman has a pathology of the birth canal, in which natural childbirth is impossible.

Planned intervention is carried out in the following cases:

placenta previa and accreta;
failure of the scar on the uterus after caesarean section, removal of myomatous nodes, etc.;
narrow pelvis II degree and above, deformity of the pelvic bones, volumetric formations of the ovaries, uterus, cicatricial cervix and vagina;
severe symphysitis - a change in the pubic joint with significant pain and inflammation;
previous plastic surgery on the cervix, vagina, trauma;
with breech and mixed breech presentation of the fetus, with multiple pregnancies, when other aggravating factors are present;
malignant neoplasm, uterine fibroids with multiple nodes;
transverse position of the fetus, developmental delay, weight - 4500 grams or more;
severe pre-eclampsia and eclampsia, a history of kidney transplantation in a pregnant woman;
high myopia with changes in the fundus;
herpes of the vulva with eruptions;
death or disability of a child during previous births, repeated IVF attempts with additional complications.

Emergency intervention is performed in case of placenta previa, its ingrowth, bleeding, premature detachment of a normally located placenta, with a threat or completed rupture of the uterus along an old scar, acute fetal hypoxia, general diseases with a deterioration in the condition of the pregnant woman.

Indications for surgery in labor that has already begun, when there are contractions and / or water has broken, are a clinically narrow pelvis in a pregnant woman, weakness and discoordination of labor, foot presentation, prolapse of parts of the fetus or umbilical cord.

Consequences of caesarean section

Caesarean section, like any operation, is associated with negative consequences. Let's consider the most frequent ones.

First of all, an infectious process is possible. The condition of the seams, body temperature should be monitored. Also pay attention to your feelings and the nature of the discharge: if there are pains, there is more discharge, they have acquired a greenish tint and an unpleasant smell, you must urgently see a doctor and exclude inflammation of the inner layer of the uterus (endometritis), appendages (adnexitis), fiber (parametritis). They can lead to sepsis, cycle disorder, infertility.

You also need to keep in mind the type of anesthesia. As a rule, a planned intervention is performed under spinal anesthesia. After it, back pain, weakness and trembling in the legs may remain. But these are temporary phenomena: they gradually pass.

Seam edges may come apart. The cause of this complication is most often overweight or excessive exercise.

In some cases, adhesions develop that cause abdominal pain, disruption of the gastrointestinal tract.

How can these consequences be reduced?

First of all, a comprehensive examination of the pregnant woman is necessary. Women who are expecting a baby should be responsible for the doctor's prescriptions, take tests on time and take medications if they are prescribed by an obstetrician-gynecologist

The next important point that affects the recovery time after cesarean is the quality of the operation itself, which is affected by the chosen technique, materials, drugs used during and after the intervention, including antibiotics. A woman should carefully study the information about the maternity hospital where she plans to give birth, find a competent doctor whom she will trust and who will conduct the birth.

We need competent care for the postoperative suture during the rehabilitation period. In the maternity hospital, nurses treat the wound. Upon discharge, you will be given recommendations on how best to care for the wound so that it heals faster. If, despite the thoroughness of the treatment, you see that pus is draining, there is bloody discharge from the wound, the skin around it turns red, incomprehensible pains appear - be sure to consult a doctor.

How to get in shape faster after a cesarean

In order for the recovery to proceed smoothly, you need sufficient sleep and rest. Rest is good for both physical and mental health of a woman. Do not hesitate to ask for help from loved ones in caring for the baby, in solving everyday issues.

Try to rest during the baby's daytime sleep: you don't need to run headlong to redo household chores as soon as the baby falls asleep. Remember, the most valuable thing right now is your health, not pots full of food and a shiny apartment. Therefore, calmly go to bed nearby or just lie down.

If you are worried about pain, because of them it is impossible to sleep after a cesarean and do your usual activities, you do not need to endure: consult a doctor so that you can find a safe painkiller.

Breastfeeding

With operative delivery, there may be difficulties with breastfeeding. The reason is the effect on the baby of drugs that were administered to the woman during and after childbirth. Features of the neonatal period also play a role. Natural childbirth is physiological for the child, and the operation can lead to adaptation disorders.

It must be borne in mind that a woman is recommended a diet after surgery. Because of this, problems with the formation of lactation are possible. According to studies, the amount of nutrients in the milk of an operated woman is reduced. Quantity also suffers.

What can be done?

Early breastfeeding - in the first 2 hours after birth. The use of spinal anesthesia allows this to be done, since the mother is conscious. If, for medical reasons, it is impossible to attach the newborn to the breast, it is necessary to express the breast periodically;
If you are a young and inexperienced mother, ask the medical staff to show you how to properly attach the baby to the breast (lying on the side, sitting). This will help to avoid cracks in the nipples;
To stimulate lactation, procedures such as UHF, massage, and ultrasonic exposure can be carried out. Some herbal remedies are also effective: anise, oregano, dill or pharmacy fees. Sometimes special mixtures or herbal preparations for nursing are prescribed.

Take care of a nursing bra. They perfectly support the chest due to the wide straps, do not squeeze the blood vessels. In addition, there are many options on the market now that are not only comfortable, but also beautiful. Do not be lazy and study the quality of materials and seams on linen.

Necessary restrictions after caesarean section

For the first 1.5-2 months, it is worth limiting weight lifting with a weight of more than 3.5-4 kg and active sports.

Loads begin to turn on gradually after a month and a half. Of course, before that, you need to consult with your doctor: there may be shifts taking into account the characteristics of your body.

From exercises, exclude those that involve stress on the shoulders, arms, upper back, as this can affect milk production. Also avoid bending over, squatting.

Sexual relations are prohibited for the same period (1.5‒2 months). In this matter, you should also rely on the recommendations of the gynecologist who will guide you in the antenatal clinic. If the doctor does not prohibit, there is no discharge, but there is a desire, then there are no restrictions. Consider in advance how you will protect yourself.

After cesarean, you can not take a bath, visit baths and saunas. A warm shower is the preferred option.

We think there is no need to talk about the dangers of stress for mom.

Recovery process after caesarean section

To recover quickly after a caesarean, you need to follow some recommendations. They relate to physical activity, nutrition, wearing special devices.

Physical activity

Movement is life. But in this case, physical activity should be moderate. With this approach, you will recover quickly and without complications.

Usually, 3-4 hours after a caesarean, a woman in labor can bend and unbend her arms and legs. After a while, she will be able to roll over - doctors recommend doing this regularly so that there are no congestion and adhesions, and thromboembolic complications do not develop.

Lying, do light gymnastics: rotate with your hands, feet, make various movements with your fingers (rotation, flexion and extension). Exercises with dilution and adduction of the legs bent at the knees (in the prone position) can be useful. Focus on your well-being and feelings.

If the recovery after cesarean goes smoothly, the woman is allowed to get out of bed already on the first day: with the help of relatives or maternity hospital staff. You can not make sudden movements: act smoothly and carefully. Over time, you will be able to periodically get up and walk around the ward. Help yourself with your hands so that there is no divergence of the seams: hold on to the headboard or the wall. If you have dizziness, weakness, tell your doctor.

It will be more comfortable to sleep on your back or on your side. You can't lie on your stomach. Firstly, the breast is compressed, which will affect lactation. Secondly, there is pressure on the stomach, the stitches are pulled.

Power supply

If the operation was performed under spinal anesthesia, immediately after it is completed, the woman can drink. Eating is allowed starting from the first hour. Forbidden: fruits, vegetables, bread. It is also necessary to exclude foods that cause increased gas formation: smoked meats, fatty foods, seasonings. They can lead to abdominal pain and spasm, problems with stitches, and colic in the baby.

When general anesthesia is used, fluid intake is allowed after 2 hours. After 6 hours, you can drink the broth, and after a day, you can eat ordinary food.

Bandage wear

The bandage relieves tension from the abdominal muscles, promotes rapid recovery after a cesarean. It is important to choose it individually, according to your size.

You also need to take into account that you need to gradually reduce the time of wearing the bandage in order to prevent muscle atrophy. At first, you wear a bandage all the time. Every day, reduce the wearing time and put it on before walking, bathing the child and other physical activities.

Physical activity

Loads improve mood, reduce depression, allow you to keep weight under control, and normalize bowel function.

In the beginning, walking will be useful: both for your recovery and for the baby. Try to go outside every day. Dress your child according to the weather. It is advisable to walk away from the tracks.

Fitball exercises will also help to tone the muscles. Combine classes with gymnastics for the baby - then you will get a double benefit.

If you did yoga, fitness before giving birth, you can start exercising after 2 months. In the beginning, classes should be easy. In general, it is not recommended to exhaust yourself during this period.

Do not forget about rest and good nutrition: together with physical activity, they contribute to a quick recovery after a cesarean.

The rehabilitation of a woman takes a long time. After the wounds have healed, you can begin to perform exercises to strengthen the muscles of the abdomen, buttocks, lumbosacral region, thighs, and pelvic floor. It is advisable to exercise under the supervision of a rehabilitation specialist.

Menstrual cycle

The restoration of the cycle can occur at different times: it's all individual. For some, menstruation begins after 3 months, and for someone only after a year. Lactation, age, nutrition, lifestyle, rest, stress, existing diseases play a role.

Although prolactin levels increase during lactation, which suppresses ovulation, the absence of periods does not mean that you cannot become pregnant. If not protected, conception can occur in the very first cycle, when ovulation occurs. Therefore, discuss with your gynecologist which method of contraception is preferable in your case. Experts recommend planning the next pregnancy no earlier than 2 years later. So, for 2 years you must protect yourself.

Pay attention to the nature of the discharge. The first days of the cycle may be accompanied by prolonged bleeding. Over time, everything gets back to normal. But if this lasts for a long time, it is better to see a doctor. You can not leave this symptom unattended: you risk losing a lot of blood.