Exercise After a C- Section
Women should wait approximately six weeks after having a cesarean section before starting an exercise program. One of the best ways to start exercising after a C-section is walking. Other basic exercises include the pelvic rock, the head raise, and the leg lower. Before exercising after a C-section, talk to your healthcare provider about a workout plan that is right for you.
Exercising After a Cesarean SectionAfter delivering a baby by cesarean section, the recovery time is significantly longer than if you had delivered vaginally. Without question, you should not do anything too strenuous without consulting with your healthcare provider.
The most basic thing that you can do to help your body get back into shape after a C-section is to walk. When walking, try your best to walk as upright as possible. You will probably be tempted to walk slouched over, trying to protect your abdomen. If you can, keep your head up.
Basic Exercises to Do After a C-SectionAfter delivering by cesarean section, there are a few exercises that you can do (when you feel up to it) that may actually help with the healing process. They include:
- The pelvic rock
- The head raise
- The leg lower.
The Pelvic Rock
The pelvic rock is done lying on your back with knees bent and feet flat on the floor. Put one hand under your lower back and flatten the curve of your back against your hand. Hold for a count of 3 seconds. Relax. Repeat twice at first. As you begin to feel better and get stronger, repeat up to five times.
The Head Raise
Lie on your back and place your hands over your abdomen (stomach). Pull your stomach muscles together toward your belly button. Gently raise your head about 3 to 5 inches from the floor. Relax and lie back down. Repeat twice at first. As you begin to feel better and get stronger, repeat up to five times.