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.
