Your cesarean recovery plan may well be to lie motionless in bed to avoid feeling any pain or discomfort and at first any movement will seem like a huge challenge. At this stage, getting out of bed and moving around is vital to your recovery. Exercise after c section or more specifically becoming active after the operation forms a significant part of the whole rehabilitation process.The reason for this is that movement and an increased heart rate helps to increase blood flow to the wound supplying oxygenated blood and essential cells for repair.
In order to safely speed up your cesarean recovery you absolutely must follow these 3 essential tips: -
#1 Exercising your lower legs whilst in bed after the operation will help prevent the build up of blood clots. This doesn't have to be too challenging and can be something as simple as rotating or flexing the ankles. You will need to wait until after the anaesthetic has worn off and you can feel something in your legs, before you start doing these.
#2 Get out of bed at the earliest opportunity. Again make sure that you have regained full control of your legs. Start slowly at first, moving around will get easier the more you do. Just start easily by taking small steps around your hospital room, if necessary support the wound with a pillow or very soft blanket.
As time goes by you will need to gradually increase the distances you walk, but always try to stand tall using an upright posture aiming to pull your tummy muscles in tightly, avoiding walking with a 'cesarean' stoop, as this could place too much stress on your weakened back muscles. For the first couple of weeks, try to limit walking up stairs to just once or twice a day.
#3 As soon as you can you will need to begin exercising the stomach muscles. This should be done using only specific pelvic tilting movements which require no flexion at the spine. These c section exercises can be done sitting, standing or lying and are the best and most effective post pregnancy exercises which are essential for realigning the abdominal muscles without causing doming, a rounding in the appearance of the stomach or pain in the lower back.
As with any rehabilitation after surgery, exercise after c section should be taken very slowly, working within your own comfort zone. Although you will feel tired and lacking energy in the early stages of your cesarean recovery, it really is important that you avoid being sedentary at all costs as this will simply prolong the healing process and could cause potentially serious blood clotting.
Jago Holmes is a registered personal trainer and director of New Image Fitness Ltd. He is a qualified personal trainer with over 10 years experience working with new mums and pregnant women. He has created a website for new mothers, devoted entirely to safe and effective weight loss after pregnancy. You can get instant access to his free reports here -
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