Post-Natal Exercises Following a Caesarian Section

How to Exercise from 6 Weeks Post-Op

General Advice

• Six weeks after a non-complicated delivery, you may be ready to start with an exercise program.
• This is usually when your sutures and muscles have healed, and your muscles can support more load.
• In order to know if you are ready to start exercising, it is important to attend your six week follow-up with your Obstetrician or Gynaecologist.
• Your perineum, abdomen and vaginal canal will be assessed in order to ensure that all sutures have healed.
• Your Doctor will then clear you for exercise unless there is a complication in which case you may need a further period of healing.

Scar Massage

• This can be started once the scar has healed around 6 weeks, once cleared by your doctor.
• Check that the wound is not open and that there are no scabs.
• You may experience tension and a stretching feeling, but there should not be severe pain or discomfort.

Method

• If you feel any tenderness, massage around the scar to start.
• Using your fingertips, slowly move up and down, side to side and in gentle circles along the scar.
• Once it is comfortable, you can start self-massaging over the scar.

Preparation for Exercises

To prepare for abdominal exercises check for a separation in your abdominal muscles (diastasis recti):

• Lie on your back, bend your knees and lift your head.
• If you see or feel a separation in the muscles of your abdomen, especially the area above your navel, contact your Physiotherapist to assist you in helping these muscles to come together again.
• Incorrect exercising while you present with a separation in the abdominal muscles, can cause damage and problems in the future.
• If you do not feel a separation in your muscles, then you are ready to continue with the exercise program.

Exercise 1 - Basic Core Stabilization

• Place your hands on your hips, and support your abdominal muscles by gently pushing them towards your belly button with your hands.
• Activate the deep abdominal layer.
• You may also feel the pelvic floor muscles lift as the pelvic floor muscles are deeply connected to the abdominal muscles.
• Perform this exercise 20 times.

Once you can perform this exercise effectively, you are ready to move on to the next exercise.

Exercise 2 - Progressive Core Stabilization

• Lie on your back, support your abdominal muscles and place a ball between your knees.
• Elevate one lower leg, lower again and then perform the same with your other leg.
• You can lift your head in order to achieve a stronger abdominal contraction if required.
• This exercise can be performed without a ball.
• Perform this exercise 10-20 times as able.

Exercise 3 - Bridging With a Ball

• Lie on your back, support your abdominal muscles and place a ball between your knees.
• Gently lift your bottom up off the mat.
• Ensure that you do not arch your back too much as it can put strain on your lower back
• Lower down to the mat.
• Perform this exercise 10-20 times as able.

Exercise 4 - Plank Progression

• Go onto all fours with your arms slightly infront of your shoulders, and place a ball or pillow between your knees.
• Activate abdominal muscles.
• Slowly move your upper body forwards while maintaining the activation of the abdominal and pelvic floor muscles., and squeezing the ball.
• Perform this exercise 10-20 times as able.

Exercise 5 - Partial Squats

• Stand up straight and place a ball between your thighs.
• Activate your abdominal muscles.
• Ensuring that your knees do not go over your toes, gently push your bottom backwards and squat down.
• Ensure you maintain a gentle squeeze of the ball.
• Come back into standing.
• Perform this exercise 10-20 times as able.

Exercise 6 - Lunge Manouver

• Stand up straight, and hold a ball in front of you with your arms out straight.
• Keeping your back up straight, take a step forward and bend your knees.
• Step back into the staring position.
• Repeat this exercise stepping forward with the other leg.
• Perform this exercise 10-20 times as able.

Exercise 7 - Standing Balance

• Stand up straight
• Shift your weight onto one leg, and slowly lift up the non-weight bearing leg while activating your abdominal muscles.
• Try to maintain your balance for as long as possible.
• Repeat on the other leg.
• Perform this exercise 5 times as able.

Exercise 8 - Side Step Ups

• Stand parallel to a step, and hold you a ball in your hands and place your arms out in front of you.
• Step sideways onto the step first with one leg, then the other, ensuring you activate your abdominal muscles.
• Step off the other side of the step, one foot followed by the other.
• Repeat this for 30-60 seconds.

Exercise 9 - Forward Step Ups

• Repeat exercise 8 facing the step.

Exercise 10 - Advanced Control with Theraband

• Tie/secure a theraband into a door frame.
• Stand up straight and hold the theraband in one hand.
• Activate your abdominal muscles.
• Pull down on the theraband while lifting your opposite leg up.
• Slowly return your leg down, controlling the movement.
• Repeat this exercise 10-15 times on each leg.

If you have any queries or would like a personalised rehabilitation program, contact us at Dial a Physio.