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Exercise After A Cesarean
If you had a cesarean
you will need to progress slowly and perform gentle exercises. Exercising
will facilitate the healing the abdominal muscles, as long as you do not
strain or try to advance too quickly.
In general, the following
program describes a basic plan for the first week following a cesarean.
As your incision heals, you will be able to gradually increase activity.
Always consult your obstetrician about routine activity and exercise.
Individual advice tailored to you is critical to protect yourself from
injury while these muscles heal.
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Exercise
Tips Following A Cesarean
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- Make sure
you progress at your own rate
- Support your
incision with your hands or a pillow for the first few days
- Discontinue
any exercise if you experience discomfort
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One
Week Postpartum
These
exercises should be performed gently, slowly and with focus. Pay close
attention to your body. Do not strain, or try to 'push through' a tender
muscle's limitation. The number of repetitions is only a guide, so if
you feel weak do less repetitions taking breaks as you need them. You
will find you are getting stronger and able to complete more repetitions
as your healing progresses.
Day
1 of Exercise Routine
One day
after deliver, and upon approval from your obstetrician.
Abdominal
Breathing
This exercise can gradually build strength back in your abdominal muscles.
It can also assist in relaxation.
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- Lie down
on a comfortable surface such as a bed or carpet. Place a pillow
under your head and a rolled up blanket under your knees for comfort.
- Place your
hand above your navel.
- Inhale and
watch your abdomen and hand rise while your muscles stretch outward.
- Hold for
a count of five.
- Exhale as
you pull your abdominal muscles back in and your abdomen falls
back down.
- Hold for
a count of five.
- Repeat four
to six times.
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Ankle
Circles
This exercise enhances circulation in your legs and feet.
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- Make 10-15
circles with your ankles in a clockwise and counterclockwise direction.
- Repeat three
to five times.
- You can do
ankle circles while sitting or lying down.
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Day
2-to-7
Continue
abdominal breathing and ankle circles.
Add Kegels, pelvic tilt and the leg sliding exercise.
Kegels
Kegel exercises are extremely important for strengthening the muscles
of the pelvic floor. These muscles will be swollen and tender after delivery
and you will not feel like doing these exercises. You should do as many
as you can tolerate to gradually gain back tone of the muscles. The exercises
can also help speed up the healing process of an episiotomy.
- Tighten your
urinary passage and vaginal muscles for three seconds, relax the
muscles for three seconds.
- Begin with
10 three-second squeezes twice to three times a day. Increase
repetitions slowly.
- Work up to
doing 50-100 Kegels a day.
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Pelvic
Tilt
This exercise will strengthen your abdominal and back muscles. Move gently.
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- Lie on your
back, knees bent, feet on floor.
- Exhale and
tilt your pelvis upward.
- Tighten your
abdominals and squeeze your buttock muscles together.
- Gently flatten
the small your back against the floor.
- Hold for
a count of five.
- Inhale as
you release.
- Repeat 4
- 6 times.
- DO
NOT arch your back while performing pelvic tilts.
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Leg Sliding
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- Lie on your
back with your knees bent.
- Do the pelvic
tilt (do not arch).
- Inhale, then
slowly slide one heel up the floor or bed, exhale and slowly lower
the leg.
- Keep your
back flat at all times and only work within the range that you
can maintain a flat back.
- Repeat 5
times with each leg.
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Aerobic Exercise After Cesarean
Light aerobic
activity, like level ground walking for short distances, can usually be
resumed about one week after delivery or as soon as you can tolerate it.
More vigorous activity should be avoided until your health care provider
gives you clearance. Your abdominal wall and muscles need time to heal,
and until they do they will be unable to work well for you. Your goal
is to protect them and heal, so progress gradually at a comfortable pace
for you, and according to your doctor's instructions.
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