This article will guide you through the three best exercises to incorporate into your routine, focusing on early postpartum. We’ll explore gentle movements that improve core strength, target back pain, and reduce the c-section shelf. These workouts are ideal for getting you back on your feet and feeling your best.

NOTE: It is extremely important to talk to your doctor about when it’s safe to begin exercising post c-section. Every mom is different, and your recovery time might be shorter or longer depending on the way your body heals.

I typically recommend beginning exercise 6-8 weeks postpartum, but only if your doctor gives you the green light. If you feel any pain when incorporating the movements below, stop the workout and consult with your doctor.

3 C-Section Recovery Exercises for Early Postpartum

1. Pelvic Tilts

A pelvic tilt is a gentle exercise that strengthens your core and lower back muscles. It can improve posture and ease lower back pain.

How to do a pelvic tilt:

• Lie on your back with your knees bent and feet flat on the floor. Keep your feet hip-width distance apart and your arms relaxed by your sides.
• Gently press your lower back into the floor, flattening the natural curve in your spine. Imagine there’s a small space between your lower back and the ground.
• Tighten your abdominal muscles and glutes, then tilt your pelvis up so that your lower back presses into the floor and your tailbone lifts slightly. You shouldn’t feel any arching in your back.
• Hold this position for a second or two, then slowly relax your core and glutes and allow your lower back to return to the starting position.

2. Kneeling Hip Thrust

The kneeling hip thrust is a variation of the traditional hip thrust that targets your glutes in a slightly different way.

How to do a Kneeling Hip Thrust:

• Kneel down on the floor with your knees hip-width distance apart and your feet together or slightly separated. Imagine your feet and knees forming a triangle.
• Sit back on your heels and keep your torso upright with a neutral spine.
• Engage your core and squeeze your glutes as you thrust your hips forward until your hips are fully extended. Imagine pushing your knees down into the ground for stability.
• Hold the squeeze at the top for a second or two, focusing on contracting your glutes.
• Slowly lower yourself back down to the starting position with control.

3. Leaning Ball Squeeze

How to do the ball squeeze exercise:

• Sit on the floor with your knees bent and feet flat on the ground, hip-width distance apart. I typically sit on a yoga mat for additional comfort but a carpeted area works well too.
• Place the exercise ball between your knees, resting it just above the kneecaps.
• Try to relax your shoulders and keep them away from your ears.
• Inhale slowly, expanding your chest and allowing your abdomen to relax.
• As you exhale, squeeze your knees, compressing the exercise ball between your thighs. Engage your core by drawing your navel inward and upward, activating your pelvic floor.
• Maintain this squeeze for a count of two seconds.
• Inhale and slowly release the ball squeeze

Frequently Asked Questions About C-Section Recovery Exercises

What Muscles Should I Focus on After a C-Section?

• Transverse abdominis (corset-like muscles that wrap around the midline to the spine)
• Pelvic floor muscles
• Abdominal muscles
• Lower back muscles

What Exercises Should I Avoid After a C-Section?

• Crunches
• Sit-ups
• Full push-ups
• Full planks
• Lifting heavy weights (spend 3-4 months working your way back up to heavy weights)

You don’t have to avoid these movements forever. It is just important to rebuild your core strength and allow your scar to heal both externally and internally.

Also, before returning to these movements, it’s important to understand how to properly engage your core and pelvic floor. This free c-section recovery video guide teaches you how to engage your core, and also gives helpful tips to help you recover.

The post Top 3 C-Section Recovery Exercises for Early Postpartum appeared first on Get Mom Strong.

We spoke with Dr. Becky Allen, PT, DPT, founder and CEO of Genesis PT & Wellness, to get her top tips for safely returning to exercise after a C-section.

Common Exercise Questions After C-Section

Q: When is it safe to start exercising after a cesarean delivery?

Dr. Becky: Like anything, it depends. Each person is different. In a best-case scenario,  most people need at least 6 weeks of downtime before easing back into exercise. Speak with your provider about your specific healing timeline, and wait for any pain, swelling, or bleeding to cease.

During those first couple of weeks postpartum, keep your activity level low. Focus on letting your body heal – including the incision and stitches. Focus on breastfeeding if you’ve chosen to do that, and ask your partner, family, and others for help lifting the baby, etc.

Q: Is there a timeline or milestones I should hit as I ease back into exercise?

Dr. Becky: Exercise after c-section delivery usually needs to wait a bit longer than after a vaginal delivery. This can be tough, especially if you were active before the birth. But it’s so important to let your body – including the stitches and incision – heal. However, this doesn’t mean you can’t do anything.

C-Section Recovery Week by Week

Dr. Becky shared a general timeline for c-section moms to follow as they reincorporate exercise postpartum:

Weeks 0 – 2

The only “exercise” I recommend during those first two weeks after birth is breathing. After months of pregnancy, you should focus on proper breathing to help reorient your core and diaphragm to function optimally. Your body is ready to learn. Not only can you practice breathing right away (yes, as soon as Day 1!), it’s good for your nervous system, your bowels and your bladder.

• Breathing Exercises

C-section moms should focus particularly on ribcage expansion at first. Imagine an umbrella opening. Inhale slowly through your nose, then exhale out the mouth as though you’re trying to fog up a mirror. This helps with reflexive abdominal coordination. You can practice breathing in any position, and at any time.

Weeks 2 – 4

During the next couple of weeks, you start feeling better and can move a bit more comfortably. Your core and pelvic floor muscle connection is the next necessary step.

• Continue Incorporating Breathing Exercises
  Again, use your breath to find this connection. Practice this more advanced core breathing exercise: Breathe in slowly through your nose, and as you exhale from your mouth draw your hipbones together gently, or imagine you’re pulling your pelvic floor up toward the crown of your head. This can be done in all positions – sitting, standing, or lying on your side.
• Stomach Stretch
  “Mommy tummy time” can be worked into your daily routine! You’re probably ready to start putting more pressure on your core and abdominal wall. Lay on your tummy, stretching your body, and inhale, allowing your core muscles to turn off. Exhale, engaging your core.
• Reintroduce Walking
  You can also start reintroducing walking, assuming your stitches have dissolved and you’re no longer bleeding. Begin with five to 10 minute increments. Your body is still in the healing stage, so don’t exert more than 10 – 15 percent of your max effort.
• Lift Light Objects
  You can start lifting things that are the weight of your baby. Remember to inhale through your nose as you reach down, and exhale through your mouth as you lift.

Weeks 4 – 6

By now your incision should be healed and most likely you’re no longer swelling or bleeding. You’re probably antsy to start moving more. 

• Begin Incorporating Squats, Hinges, or Deadbug Exercises
  If you were active during pregnancy, you can slowly add functional movements into your routine. Do similar movements as you did during pregnancy such as squats, hinges, or deadbugs.

Squats

Hinges

Modified Deadbugs

• Stick with Low-Impact Movement (i.e. walking)
  If you were less active during your pregnancy (i.e. you didn’t have a regular exercise routine), stick to low-impact walking, and similar movements that you did while pregnant. Your body is still healing, and it’s best to wait at least 6-8 weeks post-c-section delivery before doing more.
• Begin the Core Basics Program
  This is a great time to check out Get Mom Strong’s Core Basics program. This foundational program will help you to reconnect your deep core and pelvic floor.

Weeks 6 – 8

Around this point, you should see your provider, and hopefully get the green light to resume activity.

• Increase Workout Intensity/Duration
  You can increase the time and intensity of workouts but listen carefully to your body. It’s not yet time to do high impact exercise. You don’t want to overdo it and set your recovery back.
  
• Begin Adding Low Weights
  Stick to gentle exercises. Start adding low weights into your workouts.

Weeks 12 and Beyond

Your energy levels are rising, your c-section scar is healed. You can begin to “increase to impact.” This means you can run, jump, and lift heavier weights. Always, always, always listen to your body.  

• Work with a PT
  If you’re particularly active (for example, competing in athletics), please work with a pelvic floor physical therapist.

Q: Are there any important modifications specific to c-section moms?

Dr. Becky: Minimize lifting during those first couple of weeks. (Get help from your partner if you have one!) From weeks two to six, keep it light. Try not to lift anything heavier than your baby.

Over the following weeks, once you have the green light from your provider, you can start adding low weights into your workouts, slowly building back up to where you were pre-baby.

Q: What Exercises Should I Avoid After a C-Section?

Dr. Becky: While your body is in acute healing mode, avoid lifting and twisting movements. This optimizes healing and helps you avoid setbacks.

Q: While it’s not exercise, per se, the core and pelvic floor connection is critical. Do c-section moms need pelvic floor therapy?

Dr. Becky: I highly encourage new moms to see a pelvic floor physical therapist a couple of times after a c-section to evaluate your healing progress. Even though you didn’t give birth vaginally, pregnancy puts a lot of strain and pressure on the pelvic floor.

Ideally, a new c-section mom would come in at two, four, and six weeks postpartum, and more, if necessary, after that.

I recognize that not all people have access to a pelvic floor PT (or even know that they should see one). Resources like Get Mom Strong can help your recovery. And remember, it’s never too late to do pelvic floor work. Everyone can benefit, at any time.

About Dr. Becky

Dr. Becky (follow her @genesisptwellness) is one of our SLAM Stretch contributors. She created a safe space for women to receive high quality, specialized Pelvic Floor Therapy that is unique to their specific needs. She’s passionate about treating every person as a whole, not as just an injury, pain, or dysfunction. Becky utilizes a holistic approach to pelvic floor therapy, meeting you where you are now and walking alongside you on your new journey.

The post Exercise After a C-Section: When and How to Start appeared first on Get Mom Strong.

 1. AltroCare Postpartum & Post Surgery Abdominal Binder

A postpartum binder should feel like a gentle hug. This one is soft and offers enough support without too much pressure.

 2. Pavilia Soft Plush Robe

This robe is so soft and lightweight! It is like being wrapped in a hug, which we all could use postpartum.

3. Colorfulkoala Leggings

These leggings are buttery soft and come in tons of color options. They rise above the the incision, offering support without too much compression.

 4. Takeya Water Bottle

Proper hydration can help us heal. Plus this keeps your beverages hot or cold! The leak-proof straw lid is also a gamechanger.

 5. Colace Stool softener

Those first couple of postpartum bowel movements are a doozy. Especially after a c-section. A stool softener can help move things along. Be sure to discuss with your practitioner before taking.

 6. AmazerBath Toilet Stool

Help yourself out! Get your body into a better position on the toilet to help reduce straining and bearing down on your pelvic floor.

7. Geniani Heating Pad

A heating pad can help soothe your aches and pains postpartum and provide some relief for incision scar pain. 

 8. Boppy Pillow

I love the Boppy pillow so much! It sits high over your incision bringing the baby closer to you for feeding which helps alleviate pressure onto your core and incision. You can also wrap it around you as a brace for when you cough or sneeze, helping to protect your core and pelvic floor.

9. Frida Mom C-Section Kit

This Frida kit INCLUDES: 1 Upside Down Peri Bottle for bathroom trips, 4 Disposable C-Section Postpartum Underwear, 1 Postpartum Abdominal Support Binder, 10 Skip The Shower Wipes, 4 Silicone Scar Patches. Plus, keep it all together in the included Bathroom Essentials Bag and comfy Grip Socks.

10. Disposable Underwear 

Disposable underwear are convenient for postpartum bleeding and leakage. Highly rated, they sit above your incision and provide lots of comfort and absorbency. 

11. Kindred Bravely Nightshirt

The material on this nightshirt is SO SOFT! It is great for when you want to feel put together but don’t want anything pushing on your abdomen or incision. It is loose, buttons down for nursing and has pockets! 

12. TrekProof Hot & Cold Therapy Wrap

A cold compress can help alleviate some swelling, while heat can soothe aches and pains. You get the option for both with this belt!

13. Cauniss Cotton High Waisted Underwear

Cotton material is so important for our vaginal health! We need to breathe. These are super soft and high rise, so the waistband will sit above your incision while offering light support.

14. Ziraki Support Pillow

It is hard to get yourself seated comfortably on a couch or bed after a c-section, not to mention getting up after! Prop yourself up with this pillow to give your core some stability.

The post 14 Must-Haves for C-Section Recovery appeared first on Get Mom Strong.

Here’s a few simple tips to make a big difference in how your scar and tummy look. These will improve the way you feel physically in your postpartum body, too.

Before we dive in though, I need you to know that there is nothing wrong with your body if it looks like it birthed a baby. You are a warrior, and you DID NOT fail if you had a C-section!

What Is A C-Section Shelf?

It might be called a c-section shelf, a c-section pooch, or even a FUPA, but what is it exactly? Basically, it is excess skin and/or fat that hangs off your cesarean section scar, creating an almost shelf-like appearance.

The scar tissue creates tightness since it is made of collagen-dense tissue. This can form adhesions or pulling. The extra skin and fat that is left from growing a baby then hangs above this tightened skin. This causes the c-section shelf to occur.

Think about it like this. If you were to tuck in your shirt and then pull some fabric above it loose, it would create a draping effect. (Follow for more fashion tips).

You get the idea. Adhesions at the scar site are like tucking in your shirt, and the loose skin is like the draping shirt that hangs over your pants.

Does a C-Section Pooch Go Away?

A c-section shelf may never go away entirely, but it can improve drastically even without any surgical procedure.

Daily Scar Massage

The most important thing is to perform daily c-section scar massage. This will break up adhesions and free the surrounding tissue. Think of it like untucking your shirt.

You can perform c-section scar massage yourself and/or you can find a pelvic floor physical therapist to help.

Don’t start scar massage until the incision is completely healed, usually around 6 weeks postpartum.

Not only will this help improve the c-section shelf, more importantly, it will help your body function better. One study found that just two sessions of c-section mobilization had a beneficial effect on the viscoelastic properties of the c-section as well as on pain.

Nutrient-Dense Food

Eat nutrient dense and collagen rich foods to help your postpartum skin recover quicker. And don’t forget—drink plenty of water.

Try Eating The Plenty Of:

• Fruits
• Vegetables
• Bone Broth
• Meat

Time & Patience

The other remedy is time. Your postpartum body needs time to allow for the skin to regain its elasticity.

Society puts so much pressure on women to bounce back postpartum. The truth is, it is okay if your body changed. And for many moms, healing just takes some time.

Can Exercise Help Improve My C-Section Shelf?

An exercise routine can certainly help with excess fat postpartum. Deep core training can help improve the postpartum pooch, and heal diastasis recti. But no exercise on the planet will help you fix your postpartum skin. If any program tries to tell you otherwise, it is snake oil.

The Strong Like A Mother (SLAM) program works to help you find the strongest version of you. Total body workouts build strength and stamina, while also helping you heal your postpartum core and pelvic floor.

Is It Too Late Get Rid Of My C-Section Shelf?

A lot of preventative healing happens in the first six months postpartum, but it is never too late. Try c-section scar massage to help break up adhesions and improve the c-section shelf.

The post The C-Section Shelf: How To Get Rid Of It appeared first on Get Mom Strong.

Could your c-section scar be the reason you have a nagging shoulder injury, hip pain, neck pain or back pain?

The short answer to all these questions: Yes.

Keep reading, this is a must for my c-section mamas.

The Importance of C-Section Scar Massage

If you had a cesarean section, it’s so important to massage the skin around the scar. Even if it feels a little uncomfortable, it helps with scar healing and mobility.

That’s because scar tissue acts like a million little sticky spider webs. This is great for closing a wound, but it can also stick to other internal organs nearby. Because scar tissue is tight and fibrous, it’s tight and often limits mobility.

Those “webs” of scar tissue are like having a shirt tucked in very tightly. This tightness limits range of motion and makes you more likely to experience injury.

Your body is a master compensator and will do what it needs to get the job done. It knows whether you are lifting your toddler into a swing, or leaning over to put the baby in the crib.

Massages can help break up some of the tightness around your scar. They can also reduce the appearance of your c-section shelf.

Additionally, c-section adhesions can increase the risk of bladder and bowel dysfunction. They can even be the culprit behind that stupid shoulder injury that won’t quite resolve.

Massaging the scar can help to reduce adhesions and “tightness.”

C-section scar massage can help with:

• Restoring elasticity to the tissue
• Reducing sensitivity, pain and discomfort around your c-section scar
• Keeping the scar tissue from attaching to surrounding organs and other areas

How Does Massage Help with Bladder or Bowel Dysfunction?

Dense scar tissue adhesions can restrict blood flow or create blockages on organs in or near the pelvic floor area. This means the uterus, bladder and intestines can all be affected. Massages help reduce the chance of developing excess scar tissue, improving pelvic health.

When to Start Scar Massage

Be sure to wait until the wound is FULLY healed (typically around six weeks).

How to Massage Your C-Section Scar

1. Start by desensitizing the skin around the scar. Use a cotton swab or a cotton ball and touch the skin above and below your scar. Once you get used to that, you can begin work directly on and around the scar.
2. Lie on your back and use two fingers with both hands to perform a gentle massage near the scar but not directly on it. Do an up and down motion, then a side to side motion. Do this above and below the scar.
3. Once the scar is fully healed, you can place your fingertips directly on it. Use each finger to look for sticking points along that scar line.
4. If you find a sticking point along the scar, use two fingers and apply a little extra pressure in a circular motion to try and loosen it up. If you can feel the direction the scar is pulling, try to pull in the opposite direction.
5. For those sticking points, pinch the skin and roll the scar a little bit with your fingers, see if you can get it to lift up and unstick.
6. Working on the muscle layers now, place your fingers on the scar and sink them in. Use that up and down, side to side motion and go from hip to hip. Work it in a clockwise motion and a counter-clockwise motion. Pay extra attention to those sticking points.

You’re going to progress and regress as needed. So if it feels like too much, back off, it should never hurt. It might feel weird, but it should not feel painful. Listen to your body, you’re looking for feedback signs as you do this.

Download The Free Guide

Stretches That Help Reduce Lingering C-Section Scar Pain

You can also combat c-section scar pain and improve mobility by performing specific stretches.

Again, it’s SO important to wait until your incision has fully healed. I do not recommend massaging a previous c-section scar while pregnant. These stretches, however, are great during pregnancy and postpartum:

When Is It Too Late To Massage Scar Tissue?

The best opportunity to prevent and reduce c-section scar tension is within the first six months after birth.

That said, it is never too late. You can always use massage and stretches to reduce tension around the scar, even years later.

The post C-Section Scar Massage: How and Why appeared first on Get Mom Strong.