Hey mama! So you had a c-section and want to recover in the best way possible, but are also anxious about getting back into working out and feeling more like yourself again? Here are 3 tips to effectively recover and return to exercise after a c-section, coming from a mama who has had three:)
1.TAKE THE TIME TO RECOVER
I understand that you want to get back to feeling and looking like yourself again and it is important to remember that a c-section is a major surgery. In fact, the doctor must go through seven layers of tissue and into your abdominal cavity in order to reach your baby with six layers of tissue being cut and the rectus abdominis being pushed aside.
It is important to take the time to recover and “take it easy” for the first few weeks. If, for example, you had gallbladder surgery, you would be told to go home, take it easy and recover for six weeks. Ideally, you should do the same thing with a c-section recovery, however, with a c-section you also have a baby to care for as you recover. You may not be getting the sleep, nutrition and down time that you need, etc. Do your best to ask for help, accept it and care for your baby and yourself.
You have the rest of your life to lose weight, get stronger and improve performance. If you are struggling mentally with not exercising it may be helpful to reframe this time as the recovery phase of your workout program instead of thinking about it as a time when you can’t workout. These first six weeks of recovery are so important for bonding with your baby and allowing your body to recover in order to build a proper foundation for all the activity you want to accomplish postpartum.
2. WALK
During the first six weeks postpartum before you are cleared to exercise, walking can be a great way to get some movement in while allowing your body to recover. There are so many benefits to walking such as increased bone and muscle strength, improved cardiovascular fitness, and increased energy levels among other things. Your first walk may be from your recovery bed at the hospital to the bathroom, then around your room, then the floor of the hospital and so on, gradually building distance and endurance.
Once you are ready to go on longer walks, you can walk outside which is also beneficial for mental health. If it is cold, bundle up, if it is hot try to get out early or go to the mall, grocery store or other air conditioned facility.
3. FOLLOW A PROGRAM
We are often asked the question, “if I had a c-section, do I still need to be mindful of my pelvic floor when returning to exercise?” Our answer is, YES. Regardless of birth type, there was still considerable pressure placed on your core and pelvic floor throughout your pregnancy. Those areas need to be considered during recovery and return to exercise. In addition, as mentioned above, you just had a major surgery and following a program to help rehab you from that surgery is incredibly beneficial. We have a 6 Phase Postpartum Return to Exercise program designed to safely and effectively return you to the exercise you love while building a strong foundation through breath and positioning to support your core and pelvic floor.
This program was written as phases instead of weeks. A program structured in “weeks” can not only be overwhelming, it might not be the right pace for you and your individual needs. We want you to be able to move through the phases of at your pace. If you feel like you need more time in a specific phase, you can spend more than one week there. If you feel good and want to move through phases 1 week at a time, go for it! This program was also written with c-section recovery considerations in mind.
Individual considerations:
Every pregnancy, delivery, baby and postpartum are different. Please don’t compare yourself to anyone else, OR your former postpartum recoveries. Congrats on your new baby! Enjoy this time, build a foundation, start slow to continue strong. You got this mama! If you have any questions you can reach out to us on our Instagram page @themintprjct . If you want to check out our 6 Phase Postpartum Exercise program you can find it under the programs tab on our website.
