Although cesarean sections are increasingly being recognized as part of the birthing process, the procedure is still considered a major operation. This means, just like any other surgery, you need time to heal after undergoing it. Exercising too much and too soon after a cesarean can cause complications and prolong the healing process, so stay safe by returning to your routine gradually, without rushing and being patient.
Step
Method 1 of 3: Keep Safe
Step 1. Talk to your doctor before you start exercising again
Any post-pregnancy exercises must be approved by the doctor - this should be followed especially after a major procedure such as a cesarean section, as the stitches in the incision can be disrupted if the mother over-exercises. Most new moms do need to see their doctor at least once after a cesarean to make sure their body is healing properly, so at this postpartum checkup, let your obstetrician know that you want to start exercising again and ask when is the right time to do so..
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Notes:
The contents of this article are not intended to replace the advice of your doctor.
Step 2. Wait at least six weeks after surgery to start exercising
Pregnancy and childbirth can traumatize your body, even if everything goes smoothly. For example, a normal pregnancy can sometimes cause a condition called diastasis recti, which is the separation of the abdominal muscles (rectus abdominis) due to an enlarged abdomen. In addition, a cesarean section will leave an incision that will take time to heal. Therefore relaxation during the recovery period is very important, even if you were very fit before pregnancy.
- Usually, new mothers are advised to wait around six to eight weeks after any type of pregnancy to be able to exercise again. During this period, they are usually restricted to very light activities such as walking. Recently, doctors have started allowing women to start exercising even earlier. However, this is not always the case for women who have just had a cesarean section, as they still have incisions to heal.
- Since women recover at different speeds, be prepared to wait longer than this minimum time if your doctor recommends so.
Step 3. Start with light, low-impact exercises
The first exercise you do after a c-section should be very light, even if you regularly did weight training or ran a marathon before your pregnancy. Your muscles (especially your hips and core) are forced to bear weight during your pregnancy, coupled with a consequent lack of exercise, so they must gradually re-function to reach their previous level of strength. Don't push yourself - doing the exercise too much too quickly can get you injured.
See section below for low-intensity strength training and cardio options you might want to consider trying. Your doctor or physical therapist can also give you lots of ideas.
Step 4. Switch back to your normal routine after a few weeks
With a light exercise routine gradually increasing in intensity, you should be able to quickly return to your previous state just a few months after surgery. Be patient - you've just had a pregnancy and major surgery, so the minor inconveniences that require you to stick to a light exercise routine are nothing compared to your health and safety.
Step 5. Treat your body gently
While you're working to get back into your regular exercise routine, it's important to minimize unnecessary stress on your body. Take the basic precautions below to stay safe:
- Warm up and cool down for about five minutes each time you exercise.
- Limit your first few training sessions to 10 minutes each, three times per week.
- Drink lots of water.
- Wear a supportive bra (don't forget the nursing pad if you're breastfeeding.)
- Stop exercising as soon as you feel sick or tired.
Step 6. Consider wearing compression garments while waiting for your wound to heal
One popular way to protect wounds from a cesarean section during exercise is to wear a type of clothing designed for postpartum women called "compression garments." This type of clothing (which also goes by various names such as "recovery shorts"] and so on) uses gentle pressure to support the cesarean wound while the wound is healing, making it a useful tool for new moms looking to get back into shape. Although these compression garments tend to be expensive (some can even cost as much as IDR 300,000 or more), many mothers testify that these garments are very effective.
Note that compression garments are not meant to be shapewear, so if that bothers you, then you shouldn't be ashamed of wearing compression garments (not that you should be ashamed if you do wear shapewear.)
Step 7. Be prepared for physical and emotional barriers
Exercising after a cesarean can be quite difficult even if your healing process is complete. Most likely you will be busy. You may feel tired more quickly than usual. It is not impossible that you will feel emotional or demotivated due to hormonal processes that you cannot control. Try your best to overcome these obstacles and exercise when you can - exercising will help you feel better and give you more energy to care for your baby.
If you often feel too tired, sad, demotivated, or "crushed" after your pregnancy to stop exercising, you may be suffering from postpartum depression. Talk to your doctor to find a treatment plan that works for you
Method 2 of 3: Tighten Your Muscles
Step 1. Try a bridge exercise to strengthen your hips
This easy and light exercise helps tone the important muscles in your hips and core. Follow these steps to perform the bridge exercise:
- Lie on your back with your legs extended and your knees bent to an angle of about 45 degrees.
- Tighten your lower abdominal muscles as you lift your hips off the floor.
- Raise your hips until they form a straight line with your upper body. Hold this position for a few seconds.
- Slowly lower your hips back to the floor.
- Do 3 sets of 10 repetitions (or as many as you can afford.)
Step 2. Try Kegels to strengthen your pelvic floor muscles
This exercise can strengthen the pelvic floor muscles, which are important for balance and stability. In addition, Kegels improve your ability to stop the flow of urine (which is sometimes a problem for postpartum women) and can be done anywhere. Use the steps below to do Kegels:
- Locate your pelvic floor muscles by tightening the muscles you use to stop urine from passing. You can wait until you have to go to the bathroom to test it if you're having trouble. These are the muscles you will use during Kegel exercises.
- Concentrate on slowly tightening your pelvic floor muscles. You can do this in almost any position, but some say it's easier to do it sitting down.
- Hold the tightened muscle for five seconds.
- Slowly release the muscle. Repeat as often as you want, whenever you want to.
- It should be noted that some women feel uncomfortable doing Kegels when the bladder is full, as this can be painful and may cause leakage.
Step 3. Try forward bends to strengthen your lower back
Back strength is important for everyone, as it is crucial to maintaining correct posture and preventing low back pain. Follow the steps below to perform a forward bend:
- Stand with your feet shoulder-width apart and your hands at your hips.
- Raise both arms above your head. Start bending your body forward at the waist slowly.
- Continue bending forward until your upper body is parallel to the floor, keeping your back straight.
- Slowly raise your body back to a standing position.
- Do 3 sets of 4-8 repetitions (or as many as you can afford.)
Step 4. Try planks to strengthen your abs
While abdominal strength is important, crunches and sit-ups may be a little too intense for someone who has just had a c-section. Instead, try starting an exercise called the plank, which won't put pressure on your wound. Follow the steps below to do a plank:
- Get into a push-up position (knees and palms on the floor.)
- Lower your body resting on your elbows. Simultaneously lift your knees off the floor.
- Straighten your body. Your legs, hips and shoulders should form a straight line.
- Hold this position for 30-60 seconds, keeping your abs and hips tight and your body straight.
- Repeat two to four times.
Step 5. Try arm rotation to tone your arms and thighs
While postpartum exercise routines usually put a lot of emphasis on core strength, don't neglect your arms and legs. Try these steps to train both at the same time:
- Standing, legs spread shoulder width apart, with arms fully extended at the sides of the body.
- Make the smallest circles in the air with your fingertips, keeping your arms stiff as you do this.
- Slowly enlarge the circle after five minutes. Use your leg muscles to stabilize your position as the bigger hoops will start to affect your balance.
- When you get to the largest circle you can do, begin to shrink the circle and rotate your arm in the opposite direction.
- Rest for a few minutes before repeating this exercise one more time.
Method 3 of 3: Doing Cardio Exercises
Step 1. Take a walk around the house
Walking is an effective and very safe form of exercise. This activity is not only light enough to slowly take you to exercise after surgery, but also allows you to carry your little one in the stroller. Use the walking routine as an excuse to get out of the house for some fresh air, which may be difficult during the first few weeks after giving birth.
Step 2. Try swimming or water aerobics
In general, activities carried out on water tend to be low impact. Try visiting your local pool and doing five to ten leisurely laps or enrolling in a water aerobics class for a gentle, balanced and (most importantly) low-impact cardio workout.
If you're swimming, use a gentle style such as the freestyle, backstroke, or breaststroke. Don't use styles that are difficult or require high intensity, such as the butterfly stroke
Step 3. Try a leisurely bike ride
As long as you don't have to traverse uneven roads, cycling can be an excellent low-intensity exercise option. Even better, you can do cycling at the gym and at home, as long as you have a bicycle. You can even add a pram to your bike and take your tiny baby for a ride on the bike.
Try to limit your cycling activities to flat areas or gentle hills. Hard work pedaling uphill or over bumps can be problematic if your incision is still not fully healed
Step 4. Try the elliptical machine
While running is usually temporarily banned for women who have just had a C-section, the elliptical exercise machine offers a low-impact option. If you are using an elliptical machine, do so at a moderate speed and use a level of resistance that you are comfortable with. Don't force yourself - although it's rare, there's still a chance that you might injure yourself when using the elliptical.
Step 5. Gradually move on to more strenuous activities
After you've been exercising for a few weeks without any problems, you can increase your cardio workout. Gradually reinsert more difficult, high-impact exercises such as running, jogging, climbing stairs, dancing, aerobics, and so on. Increase the intensity of your exercise routine only when you feel comfortable - whenever your exercise makes you feel sick or causes you to feel very tired, reduce the intensity.
Tips
- In addition to recovery shorts, another compression garment to consider during your workout is a corset.
- Consider involving your baby in your practice (with great care, of course). For example, the simple act of rocking a baby can become exercise if you do it while walking in place. The average baby weighs around 3.5 kg and will gain weight over time, so in the end they give you a pretty decent workout!
Warning
- If your puerperal blood suddenly comes out again or your incision appears open, stop exercising and see a doctor immediately.
- Make sure you don't have diastasis recti abdoninis before you start abdominal exercises. This condition occurs when your abdominal muscles separate during pregnancy, and don't come together again midway afterward. Your doctor may suggest modified exercises until the problem is resolved.
