Congratulations on the birth of your newborn! Although your primary focus may be to get to know your new addition, thoughts about getting back into a pre-pregnancy fitness routine may also cross your mind.
With C-section deliveries, proper healing must take precedence before embarking upon exercise. But that doesn't have to mean waiting months before returning to movement! Here is a guide on safely exercising post-C-section with both yourself and recovery in mind.
Timing Your Exercise Program
Following your doctor's advice is of utmost importance when starting any structured fitness or postnatal recovery plan. In general, they'd suggest waiting at least 6-8 weeks for postpartum check-ups prior to embarking on any structured fitness programs to give your body enough time for recovery after birth and surgery.
Early Week Movement Requires Care and Attention
As soon as your C-section surgery has taken place, focus on gentle movements to promote healing and increase circulation. Walking can be particularly helpful here: start small around your house before gradually increasing distance and duration as your strength recovers.
Binders and Belly Belts For Abdominal Support
Are You wondering about the benefits of an abdominal binder after C-section? While abdominal binders or belly belts may provide comfort after C-section surgery, their effectiveness in aiding recovery has yet to be fully proven. Speak with your healthcare provider regarding whether using one is suitable for you; if so, ensure it fits comfortably without being constricting.
Listen to Your Body
Pain is your body's way of telling you something; take note during physical activity of any discomfort experienced - particularly around your incision site - that arises and stop immediately and consult a healthcare provider immediately if this persists. Recovery should not be seen as a sprint but as an endurance race, so take note and pay close attention to its signals from within!
Gradual Progression Is Key
Once your doctor has given the go-ahead for exercise, start slowly incorporating low-impact activities like:
Swimming: Gentle water exercises such as swimming are great ways to build strength while improving cardiovascular health without stressing out joints or creating joint discomfort.
Yoga: Emphasize restorative yoga postures that promote relaxation while stimulating core engagement for optimal core engagement and relaxation.
Pilates & Walking: Another fantastic choice to strengthen and protect pelvic floor health is Pilates while walking, which can gradually increase distance and duration over time.
Safe Exercise for Core and Pelvic Floor Health.
Your core and pelvic floor muscles play an essential part in postpartum recovery. Here are a few gentle exercises to start you on this path:
Deep belly breaths: To practice deep abdominal breathing, lie back on your bed and focus on inhaling deeply with each inhale and exhaling to expand & contract your belly with each breath.
Pelvic floor contractions: Kegel exercises provide an efficient yet effortless means of strengthening pelvic floor muscles. Simply squeeze them together as though trying to stop urination for several seconds at a time before relaxing them and repeat 10-15 times on various days over several sessions.
High-Impact Activities
Activities such as running, jumping, and weightlifting place additional strain on the body. As advised by your physician or physical therapist, wait at least twelve weeks or start gradually as recommended when beginning these exercises. When starting these exercises, be mindful to listen to what works for you!
Conclusion
Remember, each woman's recovery journey is different - don't compare yourself with others or feel pressured into rushing the process. Be patient, celebrate milestones, and cherish these special times with your newborn! At SNUG360, we have products specifically tailored for postpartum recovery, including a secure belly belt after delivery that may help make you more secure when moving around.
Dr. Anil Sharma is well known for Intra-abdominal surgery, Solid Organ Surgery, Gastro-Intestinal Surgery (GI).
Abdominal surgery includes stomach, gallbladder, small and large intestine, liver, pancreas, spleen, appendix, appendectomy and abdominal surgeries.Visit: http://www.anilsharmalaparoscopy.com/abdominal-surgery.phpCONTACT US: +91 9811690841
