C-Section Core Recovery: Returning to Exercise
Two days post c-section. My son was born on 1/1, hence the New Year’s decor
C-Section core recovery is hard! Not only are you inundated with newborn care, raging hormones, and no sleep, but you also have to deal with the stress of major surgery having just had your abdomen cut open! I have had two c-sections, three and a half years apart. Most people will agree, the second c-section is easier than the first because you know what to expect. However, standing up out of the hospital bed for the first time is never my favorite!
It’s important to take your time and not rush your core rehabilitation, but there are some safe exercises you can do as soon as you feel ready. This is a time when you need to honor your body and at any point if anything does not feel right, stop and take a break. The relaxin hormone is still flowing through your body, so mindful movement is paramount. C-section core recovery is tough, but if you remain diligent and consistent, your core will come back together in no time!
Just like during pregnancy, you need to continue to roll to your side before you sit up. Skipping this step will just continue to add unnecessary pressure to your core, thereby delaying your recovery.
As soon as you feel ready, you can start with 360 degree breathing. This simple breath work helps you rediscover your lower abdominal muscles, starting with your pelvic floor and transversus abdominis. Learning this proper engagement is the first step in healing any diastasis recti separation and is truly the mecca of all ab exercises. Bonus, it can truly be done anywhere - lying down on your back, quadruped, or sitting in a chair. Sometimes I even do these exercises before falling asleep, just like a little meditation! Postpartum, I find it easiest to begin practicing 360 degree breathing by lying down on the floor. This also helps you control how much (and how hard) you want to engage. I started this a few days after my c-section, only because I felt ready. I worked very slowly, only beginning with about 10 percent effort of engagement and working my way up. It is normal for this type of breathing to make you a little light headed. Whenever that happens, I take a few rounds of more shallow, normal breathing to get myself back on track.
Once I am feeling stronger, my absolute favorite tool to incorporate during c-section core recovery is a soft, pilates ball. This simple accessory aids in correctly accessing your abdominals. I also like to use it to help with pelvic floor recovery, back strength, arms, and posture. The possibilities are endless.
As a new mom, one of the hardest things is not just working out, but finding the time to workout. I encourage you to start small and set an attainable goal. Maybe that is just five minutes every day, but that is time spent on bettering yourself. The more you dedicate to yourself, the bigger the reward. To me, exercise brings more patience, more energy, more mental clarity, and more happiness. I find some days when I reach the end of the time I set aside, I want to do more. Other days, the five minutes is enough. Either way, you are honoring your body.
Most importantly, you need to take your time. I cannot stress this enough. Just as every woman’s pregnancy is different, the same goes for recovery. Even my recovery after my first c-section was vastly different than my second c-section! You want to find a way to use gentle movement as a way to feel better, not worse.
Here is a link to one of my first workouts post second c-section. Use promo code FIRSTFREE for a free month to my on-demand library and weekly live class!
