Safe Exercises After A C-Section

Generally doctors advice a rest of six to eight weeks, before you start exercising after a C-section delivery. In Caesarean surgery some abdominal muscles and tissues have to be cut through during the operation. They take time to heal completely, thus you need to be careful before embarking on an exercise plan after C-section.

It is not difficult to come back to your normal shape after C section, if you maintain a regular exercise regime. The key factor for safe exercises after a C- section is to go slowly and consistently. Do not rush yourself in a hurry to lose weight. It will do more harm than good. After all what you have gained in nine months will take at least a year to shed off.

Safe Exercises After A C-Section

Kegel Exercises

You need to exercise your abdominal muscles for faster recovery and proper healing of the stitches. Kegel exercises are beneficial for strengthening your pelvic floor muscles and they help to prevent bladder control problems and uterine prolapse.

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You can do Kegel exercises at any time two to three times during the day. In a lying down or sitting position, tighten your muscles as if you are trying to hold the urine. You should feel the pelvic muscles squeezing the urethra and anus. Your buttocks and abdomen should not contract. Hold the contraction for 3-4 seconds. Release and repeat 10 times for each session and as you gain strength, gradually increase the holding time.

Cardiovascular Exercises

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Walking is a good cardio workout. You should start your exercise regime after a C-section with light walking. Walking helps to build up stamina and it promotes healing. Start with 10 minutes walking twice a day and gradually increase your speed and duration.

Deep Breathing

Deep breathing exercises help you to regain your stamina after a C section delivery. In the beginning, if you are unable to sit for a long time, you can do breathing exercises in a lying position. Make sure that you keep your back straight and place a flat pillow under your head. Do not inflate your abdomen too hard while exhaling.

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Anulom-Vilom Pranayama (Alternate Nostril Breathing), Ujjayee Pranayama and Bhastrika Pranayama are especially beneficial. Divide your schedule of deep breathing exercises in two sessions of 5-10 minutes duration every day.

Yoga Asana

Certain Yoga poses are safe exercises after a C-section delivery. They help to remove stiffness in hips and pelvic area.

Kandhra Asana (The Pelvic Tilt)

Lie down on your back with your legs folded at the knee. Keep your feet flat on the floor, hip width apart. Inhale and gently lift your pelvis area above the floor, your shoulders should firmly remain on the ground. Place your hands under the waist for support. Hold the pose for 5 seconds; slowly come back to starting position. Repeat 3-5 times.

Bhujanga Asana (Cobra Pose)

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Lie down on your stomach; keep your feet close together. Place your hands near the ribs. Inhale and slowly raise your head, shoulder and chest. Tighten your navel and hold the pose for 5 seconds. Release the contraction and come back to starting position. Repeat 3 times.

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