Exercises You Can Do After a C-Section

Recovering from a major surgery and taking care of a baby is more than enough to push any thoughts of exercise following a C-section from your mind. But exercise and activity can help the healing process by increasing circulation and may also help moderate mood swings. Simply follow a few guidelines once you have the OK from your physician.

The First Day

• Within a day of your C-section your care providers will ask you to get up to walk. This first walk is the hardest, but it will improve circulation, which in turn helps prevent blood clots from forming. Walking also improves digestion and decreases muscle stiffness.

  The Frahm J. Hutzel Hospital Physical Therapy Department's Post-Caesarean Section Program stresses the importance of deep breathing within the first 24 hours of surgery.

  While supporting your incision with a pillow or your hands, breathe in slowly and deeply so the air expands in your lungs as far as possible. You should feel your chest expand feel like your belly is filled with air. Then slowly let all the air out so your lungs are empty and your chest and abdomen muscles are contracted.

The First Week

• In the first few days you may also resume your pelvic floor exercises. Pelvic floor exercises, also known as Kegel's Exercises, are performed by contracting your pelvic muscles as if you are stopping your flow of urine. Hold for five seconds, release and repeat. Kegel's Exercises can be done several times throughout the day.

  Within a few days, you can also add a few some simple core strengthening exercises to your routine. Here are a few suggestions:

  Pelvic tilts: Lie on your back with your knees bent and feet flat on the floor or bed. Flatten your lower back into the floor and tighten your buttocks. Hold for three to five seconds.

  Leg slides: Lie on your back with one leg bent, keeping your foot flat on the floor or bed. Slide the
  other leg up and down while keeping the bent leg still and your lower back flat. Repeat this 5 to 10 times for each leg.

The Next Steps

• A week to 10 days post-op, if you are progressing well without too much discomfort, discontinue the breathing exercises and add these exercises:

  Head sit-ups: Cross your hands over your abdomen, and pull your stomach muscles together toward your bellybutton. Lift your head while leading with your chin. Hold for three seconds and repeat 5 to 10 times.

  Pelvic rocking: Lie on your back and bend your knees. Keep your feet and shoulders flat. Keep your knees together, then roll them from one side to the other. Your feet should stay in the same place as your knees roll from side to side. Repeat 5 to 10 times.

  The "Cat:" Get down on your hands and knees and pull your stomach up and arch your back. Hold this position three to five seconds. Repeat 5 to 10 times.

  At this point you can also begin walking. When the weather allows, take your baby along in the stroller. While you get your exercise you also can spend some nice time with your baby. As you regain strength, you can increase the length, pace or number of walks.

  Exercise is good for you, but take care not to push yourself too fast or too far. Your body needs time to heal and you need time to adjust to your new role as a mother.