It is crucial following a 'C' section that you allow your body to not only recovery from your pregnancy but also from abdominal surgery.You have just had major surgery and depending on how your baby was delivered may also affect your recovery.
If you elected or had to have an elected ‘C ‘ section your body has not naturally gone into labour so your body may still be in shock post the operation. It still thinks you are pregnant!
Due to an elected ‘C’ you can rapidly gain fluid as your body tries to protect itself from the stress, your breast-milk may not come in as quick and your baby may struggle to latch on.
If you have gone in to labour and then had to have and emergency C section your body responds better post as it had gone into labour naturally. Your brain and body had registered that the pregnancy was over.
In the days that follow a ' C' you can be in minimal to quite a lot of pain. You unfortunately need to take many pain killers during the first 1-10 days. You should not have increasing pain from days 4-5 post you should at this stage be able to move around easier. This is normally when you are allowed to go home.
If you exercised during your pregnancy you are now at a huge advantage you will recover quicker up to 80% quicker than women who didn’t exercise.
You can use your upper body and leg strength to lift you up out of bed or a chair, avoiding using the tender, sensitive area where your stiches are.
The first exercise you need to do when leaving hospital, if you think about it and you have minimal pain.
Have a look at your tummy muscles and see if you can activate your abdominal muscles this is a very simple activation exercise.
See if you can pull your belly button in towards your spine activating your T.V.A-transverse abdominal muscle and rectus abdominal, just gently, no quick and fast pull ins. Just see if you can do it slowly. Avoid trying to contract all the way in, just a little is all you need to do. You should feel no pain. You should not be activating any other muscle or tilting your pelvis underneath you.
If you do feel any pain try the activation exercise 1-2 days later.
For more information on how to connect with your T.V.A muscles post birth go to http://pregnancyexercise.co.nz -articles
Try to do this early activation exercise each time you lift your baby up, when you change and carry them.
From 2-3 weeks post you should try to activate your tummy muscles as often as you can.
You should not feel any pain. At this stage you are ready to start a Post Natal Corrective exercise Program. Around 2-3 weeks post if exercised during pregnancy 4-6 weeks if not.
You may feel you are ready for a walk from days 10-14 depending on the exercise you did prior to birth but if you are still sore it may take another 7-10 days. It could take another 4 weeks if you are unfit from lack of exercise or bed rest.
Walking Post ‘C’ Section Go for a small 10 minute walk by yourself not with the buggy from 2-3 weeks post if you have no pain! You can add the buggy from 4-5 weeks on the flat if you follow a rehabilitation program like the 12 week post pregnancy program I offer http://pregnancyexercise.co.nz/
This is the walking program I recommend following a C section:Walk by yourself from day 12-21
Start with 10 minutes. If you feel ANY pain stop, try again in 2-3 days. If you have no pain you can repeat 48 hours later. Repeat the same walk time 3 times, each time leaving 48 hours between. If after the 3x 10 minute walks there is no pain you can increase your time by 5 minutes and then repeat the program. So walk now for 15 minutes every other day and do the same time 3 times. Again adding 5 minutes after every 3 walks of the same time.
Do this until you are walking 3-4 times a week for 45 minutes with no pain.
This walking program is just walking. It is not exercise and there is minimal effort required it is just a WALK.
Once you can walk pain free for 30 minutes 3-4 times a week you can try to push your baby in a buggy. If you are less than 8 weeks post take it easy and try to stay on the flat. It is a good idea if you can go with a friend so they can take over on the up and down-hills. It is hard to push your baby up-hill as this puts a huge strain on your core muscles and down-hill is just as hard as you have to try to stabilize your buggy with weak muscles. Try to avoid.
After 8 weeks you can increase your walking pace and intensity, don’t go out and walk fast for 45 minutes, you need to build slowly. Try 10 minutes at 70-75% Intensity -aerobic intensity exercise, you know you are exercising but you are not pushing yourself too hard- If this feels ok and you experience no pain try 20 minutes fast on your next walk and then try 30 minutes the following week.
You don’t need to walk hard on every walk, try to do 3 walks a week when you walk faster and at a higher intensity.
Strength Exercise over Cardio Post C section?Your strength exercise is more important than your fitness. It is just nice to get out of the house and be pain free which you can now do if you follow the walking program.
You can and need to do a specific strengthening exercise program 3-4 times a week post a C section. If you can do this you would be back to full core strength within 14-20 weeks depending on when you start a program. A good program will decrease abdominal separation, increase core and glute strength and focus on postural muscle strengthening exercises.
The benefit of not pushing your baby out is that your pelvic floor muscles are probably ok! You still need to do your pelvic floor muscle exercises post birth as they have been weakened with the weight of your uterus.
Please feel free to comment and ask further questions. This is just a short guide.
If you want to purchase your own specific and safe post pregnancy 12 week program please contact me for a FREE 2 week Trial Lorraine@pregnancyexercise.co.nz
Remember the golden rule. You need to check with your G.P or LMC before starting any exercise program.
