4 Exercises to Help With Your C-Section Recovery
A C-section involves making an incision through your abdominal wall in order to deliver your baby safely and fast. Sometimes, a C-section is necessary for a medical reason, but it will take you longer to recover that if you had a vaginal birth.
For that reason, it is important to be cautious. You need your doctor’s permission before you go back to exercising. Important muscles in the body that you need to exercise after your pregnancy include the transverse abdominis.
These are corset shaped muscles located around the spine’s midline, the pelvic region, lower and abdominal back muscles. After your C-section, you should try as much as possible to activate this part of your body. This is to ensure they continue to offer support, to decrease the risk of you being injured and to ensure you get full postpartum recovery.
Here is a list of exercises you can do to recover quickly. You do not need any equipment and you can perform them anywhere.
Belly Breathing
This activity helps your body relax. It also helps your core muscles work together as you workout. The muscles involved in this exercise are the transverse abdominis. You simply lie down with your back on the couch or bed. Place both hands on the belly and allow your body to relax.
Breath in deeply through the nose as your abdomen lifts your hands. Breathe out via the mouth. As you let the air out, pull the belly button inwards towards the spine as you contract the abdominal muscles. Hold that position for at least three seconds. Repeat this activity at least ten times, three times each day.
Seated Kegels
Fascia, the tissue that connects the pelvic muscles to your abdominal muscles, helps these two muscles work together. Sometimes they do not, because some people have weak pelvic floor muscles.
For these two muscles to work optimally, you need to strengthen your pelvic muscles. You can do that with the help of Kegel exercises. These exercises are known to reduce stress related to incontinence after childbirth. After you have had a C-section, chances are that your doctor might have you use a catheter. These activities come in handy when the catheter is taken off.
The main muscles worked are the pelvic floor muscles. Sit at the edge of your chair and ensure your feet are firmly on the floor. Contract your pelvic floor muscles the same way you would if you were trying to stop urine mid-stream. Hold the contraction for at least five seconds.
Breathe in deeply then exhale completely as you relax your contraction. Try doing the Kegels while lying or standing. Try performing the Kegels at least ten times allowing yourself two minutes of rest. Repeat your Kegels twice daily.
Wall Sit
A wall sit allows all your major muscles to work together. The muscles that you will exercise in this case include hamstrings, quadriceps, core, pelvic muscles as well as lower back muscles.
Stand upright and position your feet 2 feet away from each other. Gently, lean back towards the wall behind you while lowering your body to a sitting position. The knees and hips should form a 90-degree angle.
Breathe in deeply, and as you exhale, check to ensure that you pulling your belly button inwards in the direction of the spine. Hold this position for a few seconds, then rest for a minute. Repeat this procedure five times.
The wall sit exercise might be a little difficult if you are carrying unhealthy weight. Being overweight might interfere with your overall quality of life. If you are looking to shed weight safely, fast without working your body too hard, try a Sostenon 250 Dosage.
A Sostenon 250 Dosage is effective at helping the body get rid of unhealthy weight. It raises the body’s metabolic rate causing you to burn more fat. The best part about using a Sostenon 250 Dosage is that you will not have to wait for too long to get the results you want to see. In addition, you will not have to work yourself off at the gym.
Cesarean delivery scar massage
As your C-section scar continues to heal, the fascia and your skin layers might become entangles limiting your body’s range of motion.
Such an adhesion might cause you issues in the future such as back and hip pain. Fortunately, you can ease this discomfort with the help of scar tissue releases. This type of massage will help you disentangle the fusion between the skin and your fascia leading to proper healing.
However, you should begin a scar tissue release once your scar has healed. This activity will help you work the connective tissues and the fascia.
Final Word
Pelvic and abdomen exercises will ease your C-section healing journey. To enhance the stability and strength of your core muscles perform breathing activities, contractions or even those exercises that work your transverse abdominis.
link.springer.com/article/10.1007%2Fs00192-010-1248-4
ncbi.nlm.nih.gov/pmc/articles/PMC4155233/
onlinelibrary.wiley.com/doi/abs/10.1111/j.1523-536X.2007.00175.x
https://www.healthline.com/health/kegel-exercises
