When Is The Right Time To Exercise After A C-section?

Cesarean section is a common procedure done in delivery. For some mums, they'll like to get back in shape immediately after delivery.

In this article, we explore what timing is best to start exercising after a cesarean section and what exercises are best for women who underwent a cesarean section procedure.

Is it safe to exercise after a C-section delivery?

It is safe to exercise after a C-section delivery but this safety is highly dependent on several factors. It's important to take it easy on yourself after a C-section delivery as you need time to heal.

When is the right time to exercise after a C-section delivery?

A C-section delivery takes at least 6 weeks before proper recovery and healing can take place. Therefore before you begin exercising, you must fully heal from the surgery of which the timing is different for every new mum.

It is important to get the green light from your doctor before starting any exercise to confirm the healthy state of your body before postpartum exercises.

Also if you wish to start exercising before 6 weeks, you can start with very low-impact exercises.

5 best exercises for new mums after a C-section delivery

Here are some low-impact exercises that are great for you after a cesarean section delivery. They include:

Gentle Walking

Walking is a great form of exercise for women who just got out of a C-section. It's one of those low-impact exercises that doesn't necessarily need you to break a sweat. You can increase your pace of walking after clearance by your doctor but pending that, gentle walking is a great start.

Most women who have a C-section delivery can walk gently for 20-30 minutes. To confirm how intense the exercise is for you, you can try having a conversation while walking.

Wall pushups

This exercise is great for strengthening your core and should be done when you're sure your body can take it. Most likely around 12 weeks after C-section when you can take higher impact exercises.

You can do this exercise by starting with your feet and legs together, standing about two feet away from a wall with your arms outstretched in front of you.

Place your palms on the wall at about shoulder height as well as your shoulder width apart. Then bend your elbows and begin to lean your body towards the wall until your nose almost touches it. Hold this position for 3-5 seconds before pushing back to the starting position.

Deep breathing exercises

Deep breathing exercises help relax the body, relieve stress, and strengthen core muscles. Here's how you can safely try them:

Lie on your back and relax your body on the floor

Place your hands in your body and take a very deep breath in through the nose

Hold your breath for 3-5 seconds and then slowly breathe out through your mouth as you draw your belly towards the floor

Perform this exercise for 1-3 minutes daily.

Stretching

Light stretching exercises which involve stretching the head, neck, and arms are great for the body after a C-section delivery.

Pelvic floor exercises

If you did pelvic floor exercises before giving birth you should continue with the routine. Pelvic floor exercises are very good for recovery from the childbirth experience. They include various forms but here is a simple “how to” for pelvic floor exercises:

Sit and lean forward with a straight-back
Squeeze the muscles around the vagina like you're trying to pee for about 5 seconds.
Repeat this for about 10-15 times.

You should be in no rush to start exercises, especially after delivery. It is important to listen to your body, prioritize patience, and allow gradual progression in this journey.

Frequently Asked Questions (FAQS)