You have no items in your shopping cart.
Getting back to exercise after baby can be daunting regardless of how you delivered your baby. However, if you had a c-section, this could add another layer of consideration to getting back into exercise. It's important to know when to start exercise after c-section. For a comprehensive guide and planner for exercise post c-section, check out our guide and planner for more help.
It may surprise some that you can actually start exercise immediately after a c-section. It is important to follow some basic guidelines when it comes to exercise after a c-section, but it isn't complicated.
Here are a few guidelines to consider as you start exercise:
There are specific exercises that I recommend over others after a c-section. These are exercises that will not put extra stress on your incision and should not cause more pain. Incorporating exercise after your c-section can help improve and even speed up recovery.
I recommend walking over any other exercise after childbirth, especially c-section. Walking after a c-section can help prevent secondary complications from what is a major abdominal surgery. I recommend starting with 5-10 minutes of walking, 2-3 times per day even the day after your c-section. Monitor how you feel after this walk and gradually add 5-10 minutes to your walking routine every week as you're able.
Breathing exercises after a c-section are crucial for many reasons. These reasons include improve oxygen delivery to muscles after surgery and help with pain management. In addition, working on breathing exercises helps to start coordinating your diaphragm with your pelvic floor.
Pelvic tilts can be done laying in your hospital bed after surgery. Lay on your back with knees bent. Gently press your low back into the bed and slowly tilt the pelvis forward after this.
Squeezing the shoulder blades can help improve posture and upper back strength. This is important to start to rebuild strength and improve posture postpartum.
Starting to activate the deep core muscles helps set a foundation of strength to support your back and pelvis as you recover.
In addition to the above exercises, stretches for your legs or neck/ shoulders are typically safe to perform as well.
Exercises to Save for After at Least 6 Weeks
While you can start moving immediately after a c-section (or within hours), there are some exercises that are better to save for later down the road. Those exercises include:
At any point after a c-section, watch out for these red flags and consider calling your healthcare provider:
Exercise after c-section does not have to be intimidating. Listen to your body as you move through recovery. If you need more guidance, consider a fitness app that will help guide you through your recovery like Expecting and Empowered (Code: SIMPLI for a $20 discount on an annual membership or $5 on a monthly membership).
For a customizable guide and planner for exercise after c-section, check out our guide and planner.
Some of the links in this post are affiliate links. This means if you click on the link and purchase an item, I may receive a small commission for that product at no extra cost to you. All opinions are my own.
You have no items in wishlist.