Exercises To Help You Recover After A C Section

You may have been told that it takes a pretty long time for your body to recover. The doctors may tell you to take it easy for the next 6 weeks. You are not supposed to lift weights (or anything for that matter), exercise or even drive during your recovery period.

If you have been following these tips, well and good. A Caesarean Section may be a common procedure but that does not imply that it is a simple one. Doctors make an incision through the fat and skin, into your abdomen. The bladder and other organs are pushed out of the way, before making an incision in your uterus. Your baby is then guided out through this incision in your uterus. Since it is such a complicated procedure, it makes sense that you should take it easy after the surgery for at least a few months.

If you have made it past those first 6 weeks of recovery and got the okay from your doctor to start exercising, then here are some simple exercises that you can do to help your body recover and make your body stronger.

Breathing

Lay down on your back, with your feet apart, one hand by your side and the other on your tummy. Inhale deeply – you should feel your tummy expand as you do so. Hold for 3 seconds and then exhale – you should feel your tummy going in towards your spine. Repeat 5-10 times. You can do this twice every day.

Kegels

Seat yourself on the edge of a chair with your feet flat on the floor. Inhale while contracting your pelvic floor muscles similar to how you would in order to control your bladder. Hold for 5 seconds, exhale and release. You can repeat this 8-12 times and you could try it when you are lying down on your side or while standing. You can gradually increase the time from 5 seconds to 8s, 10s, 15s…

Walking

While you are recovering, walking around is the best way to figure out how much you can handle. Gradually increase the amount that you walk around depending on your comfort.

The next set of exercises are to be performed only once your body is strong enough to handle it – at least a month after you have started the first 3 exercises mentioned above. Consult your doctor before you try these:

Glute Bridge

Lie down on your back. Place your arms on either side of your body. Keep your feet flat on the ground, hip-width apart and with your knees bent. Slowly raise your hip off the ground, hold for 2 seconds and return to initial position. Repeat 4-8 times.

90^o Bend

Stand up straight with your feet shoulder-width apart. Now, slowly bend forward till your upper body is parallel to the ground. You can take the support of a prop if required. Then, slowly bring yourself back to the starting position.

Cobra

Lie down on your tummy. Place your palms flat on the ground on either side of your shoulders with your elbows along your ribs. Inhale and raise your head up a little bit. Exhale and then put your head back down. Repeat 4-8 times.