C-section recovery guide
Safely Return to Fitness
Welcome, and congratulations, mama! I designed this guide to support you through the unique recovery process following a Cesarean section, providing you with valuable information, practical tips, and gentle exercises to help you rebuild strength safely and effectively. Whether you’re a first-time mom or expanding your family, each recovery experience is unique. My goal is to empower you with the knowledge and tools you need to navigate this period with confidence and care.
Week 0-2: Immediate Postpartum Recovery
Use a pillow to brace the incision site when coughing, sneezing, laughing, or rolling over.
Or try a belly band:Log roll to one side and press yourself up to get up and down from the bed or couch. This technique minimizes strain on your abdomen.
Use a step stool next to the bed to get in and out more easily, and help reduce unnecessary stretching and straining.
Practice standing up tall vs. slouching forward.
“The Tucked-In Shirt Sensation”
After a cesarean section, standing up tall can sometimes feel like pulling up on a shirt that is tightly tucked in. This sensation, often described as a slight tug rather than a sharp pain, is a common part of the healing process.
Practicing standing up tall helps the skin and tissues that were pulled together to create the incision regain proper mobility and alignment. This can prevent adhesions and improve overall healing.
Week 3: Gentle Movement and Breathing
Gentle movement and short walks: Think 5-10 minutes, increasing gradually based on comfort.
Walking with or without stroller?
Desensitization around the incision site: Gently massage around the incision area (not directly on it) to reduce sensitivity and promote healing. Use light, circular motions with a soft cloth or different types of fabric.
Diaphragmatic breathing & gentle mobility exercises:
Bed stretches:
1. Side lying breathing
2. Side lying open book stretch
3. Seated Lat reach + pull down
4. All 4s thread the needle
Week 4: Increasing Activity Levels
Increase walking duration: Gradually extend your walks to 15-20 minutes, 2-3 times a day. Listen to your body and avoid overexertion.
Pelvic floor exercises: Begin gentle pelvic floor exercises to strengthen the muscles and promote healing:
Pelvic Floor Exercises:
1. Pelvic floor contractions (aka kegels paired with diaphragmatic breathing) x4
2. Seated inner thigh squeezes x4
3. All 4s - ball press x4 each side
Did you know that your lower abs are involved when performing ‘Kegels,’ also known as pelvic floor contractions? The last 30% of a maximum pelvic floor contraction engages your lower transverse abdominals (lower abs) when done correctly!
Additional light stretching: Incorporate gentle stretching exercises to improve flexibility and reduce stiffness.
1. Cat-cow
2. Tail wag
3. All 4s thoracic rotation / thread the needle
4. Half-kneeling side reach
5. Standing quad stretch
6. Standing open book stretch
Week 5: Strength and Mobility
Continue walking and pelvic floor exercises: Maintain your walking routine and pelvic floor exercises, gradually increasing intensity and duration as comfortable.
Scar mobilization: Continue to gently massage the scar tissue to promote flexibility and reduce adhesions. Use light, circular motions around the scar.
Core strength: Begin gentle core strengthening exercises:
Early Postpartum Core Exercises:
1. Pelvic tilts x8
2. Supine march x4 each side
3. Single knee drop x4 each side
5. Bird dog (no lifting) x4 each side
6. All fours - ball press x4 each side
7. Seated lat pull down x8
Week 6: Gradual Return to Regular Activity
Increase walking and exercise intensity: Gradually increase the intensity and duration of your walks and exercises. Aim for 20-30 minutes of walking, 2-3 times a day.
Continue massage: Starting to go into deeper layers of tissue - as comfortable.
Resume Normal Activities: Gradually reintroduce normal activities, such as light household chores and lifting small objects. Avoid heavy lifting and high-impact exercises until cleared by your healthcare provider.
Strengthening exercises: Incorporate more challenging core and lower body exercises
Recommended props: ball & resistance band1. Single leg lifts
2. Opposite thigh press
3. Side plank + ball press
4. Glute bridge + inner thigh squeeze
5. Lat pull down with band
6. Reverse fly + lunge with band
General Tips Throughout Recovery:
Stay hydrated and eat nutritious foods: To support healing and prevent constipation.
Monitor incision site healing: Watch for any discoloration, puss, or fever and call your provider with any questions.
Listen to your body: Pay attention to your body's signals and avoid pushing yourself too hard. Rest when needed.
Once the incision site is healed, continue scar tissue massage to support efficient healing and avoid adhesions (see video resources below).
Consult your healthcare provider: Always check with your healthcare provider before starting any new exercises or activities.
I hope you found this guide helpful! Here’s to a smooth and healthy recovery, and to embracing the joy and challenges of motherhood with strength and resilience! If you have any questions or want to continue with our of our Postpartum Online Fitness Programs, I recommend checking out the free Core Foundations Guide or join Small Group Training for a private training feel with a high-vibe mama tribe!
Love,
Sam