Last Updated on February 10, 2023 by Dr Bucho
C-Section Exercises: In cesarian surgery, An abdominal wall incision is performed in order to rapidly and safely deliver the baby. While sometimes medically required, cesarean deliveries have a slightly longer recovery period than vaginal births. Because of this, caution should be exercised. The transverse abdominis is one of the important muscles that needs to be retrained after pregnancy. These include the pelvic floor muscles, lower back and abdominal muscles, and the corset-like muscles that wrap around the midline to the spine. It’s crucial to activate and build up these areas after a caesarean delivery so they can support you, lower your chance of damage, and aid in your entire recovery after giving birth.
Note: Before starting any fitness programme, schedule a post-delivery appointment to talk with your care provider about your recovery, Get your doctor’s approval before starting any kind of exercise as every woman’s recovery is different and may vary.
1. Belly Breathing |Diaphragmatic Breathing
Diaphragmatic breathing is the first exercise you should do to start re-establishing your core muscles after a c-section. This exercise could be a great relaxation.
How to Do Diaphragmatic Exercise?
- On a Comfy couch or bed, lie on your back.
- Put your hands on your tummy, then try to relax your entire body.
- Inhale deeply through your nose and feel your hands and abdomen grow larger.
- Use your mouth to exhale. Pull your belly button toward your spine as you exhale to tighten your abdominal muscles. Hold it for 3 seconds almost
- Repeat 5 to 10 times, [at least 3 times per day] Healthline
Diaphragmatic breathing differs from belly breathing in that Diaphragmatic makes it possible to take even deeper breaths by using the side and back of the body. Yoga Journal
During this exercise, you will be working on a muscle called Transvers abdominis
Performing this full-body isometric exercise is a good way to get all your muscles to work together smoothly. This facilitates a speedy recovery from the C-section. With this exercise, you will be working on the quadriceps, hamstrings, pelvic floor muscles, core, and lower back muscles
Steps to follow to perform this Exercise
- The first step is to Place your feet a foot or two away from the wall as you stand.
- Then calmly Lean back slowly and lower yourself on the wall to take a seat. Your knees and hips should be at a 90-degree angle.
- Activate your center. Inhale deeply, and as you exhale, it may feel as if you are pulling your belly button against the wall
- Keep holding for as long as you can. Repeat five times after a minute of rest.
3. Leg Slides
In general, exercise should not be started until six to eight weeks after surgery, and you should always consult your doctor before starting. Low-impact exercises like yoga, Pilates, or swimming are the best ways to start. This basic exercise for beginners works the core muscles gently but effectively. The transverse abdominis is an important area for strength building because it supports the core of the body. In addition, it supports the linea alba, a fibrous structure that extends from the xiphoid to the pubic bone and also supports core stability.
In this exercise, you will be working on Transverse Abdominis
Steps to follow to perform this exercise
- With your knees bent and your feet flat on the floor, lie on your back. To make it easier for your feet to slide around the floor, slip on socks or place a towel under them.
- Breathe in deeply. Constrict your abdominal muscles when you exhale by bringing your belly button close to your spine without altering the natural bend of your lower back.
- Slowly extend your foot out from your body while keeping this contraction until the leg is fully stretched.
- Return it to the initial position gradually.
- 10 times on each side, repeat. one time per day.
4. Ball Squeeze Exercise
By tensing the inner thigh muscle, you can stimulate the transverse abdominals and pelvic floor. You can perform this ball squeeze exercise while lying on your back or while sitting with your feet flat on the floor. It is a quick and effective way to start activating your core.
- On your back, with your knees bent and your feet flat on the floor.
- Put a yoga block, soft pillow, or Big soft ball between your knees.
- Gently draw your lower abdomen and pelvic floor in by squeezing the ball in between your knees.
- Breathe in and repeat.
Check the Ball Squeeze Technique by Dr. Christine Pieton, [DPT]
5. Seated Keagals
The abdominal and pelvic floor muscles are linked by a layer of connective tissue known as fascia, which facilitates their coordinated action for best function. Kegels are a great workout for the pelvic floor’s activation and strengthening. They have been demonstrated to lessen postpartum stress incontinence. These exercises will be beneficial after the urinary catheter is removed if you had a C-section and were using one.
with this exercise, you will be able to work on your pelvic muscles
- Put your feet up on the floor and lean back on the edge of a chair.
- Pelvic floor muscles should be contracted. You should feel as though you are attempting to stop the flow of urine.
- Consider sealing off the urethra, anus, and vaginal openings.
- Keep your muscles contracted as long as you can.
- Start with 5 seconds, then increase the duration gradually.
- Inhale deeply, and then exhale completely to release the contraction.
- Try performing Kegels while standing or resting on your side, among other positions.
- With a 2-minute break in between contractions, perform 8 to 12 times. Repeat twice daily.
Note: Before starting any fitness programme, or if you decided to do these exercises, consult your Doctor before performing any kind of exercise, schedule a post-delivery appointment to talk with your care provider about your recovery, Get your doctor’s approval before starting any kind of exercise as every woman’s recovery is different and may vary. And very important if you felt any complications due to any kind of exercise just stop there and consult your doctor.
Frequently Asked Questions
How long after C section can I exercise?
Wait at least six weeks postpartum, if you had a C-section delivery, before beginning your postpartum workout routine consult your Health Care Provider and ask about going for postPartum exercises. It’s crucial to reach these two thresholds before you start exercising if you want your rehabilitation to progress smoothly.
Which exercise is best after c-section?
It’s typically safe to start low-impact exercises like swimming, pilates, yoga, light jogging, and low-resistance gym activity once you’ve recovered from your c-section and are pain-free. consult Your Healthcare Provider about the exercises before jumping into exercises
Can I do squats 2 weeks after c section?
Squats aid in developing core stability and strengthening your pelvic floor muscles and legs. Squats are a fantastic activity to do after C-Section , if your doctor have given you approval to do so (usually six to eight weeks after giving birth).
How can I reduce my tummy after C section?
Eventually, after 8 weeks C- section delivery, Your Health care provider will Recommend you to to go for postpartum exercises which will help you to stay fit and go back into the normal physique.