{"id":7656,"date":"2024-06-01T06:57:00","date_gmt":"2024-05-31T20:57:00","guid":{"rendered":"https:\/\/onthecoastpublications.com.au\/onthecoastfamilies\/?p=7656"},"modified":"2024-04-08T01:01:07","modified_gmt":"2024-04-07T15:01:07","slug":"c-section-recovery-movement","status":"publish","type":"post","link":"https:\/\/onthecoastpublications.com.au\/onthecoastfamilies\/c-section-recovery-movement\/","title":{"rendered":"Recovering After C-Section? Here&#8217;s How to Move Your Body Safely"},"content":{"rendered":"\n<p style=\"text-transform:capitalize\"><strong>by louise hurley, MumSafeTM Trainer of the year 2022<\/strong><\/p>\n\n\n\n<p>As I look down at my own caesarean scar, I still can\u2019t quite get my head around the enormity of what this procedure is. I was awake and aware of what was going on, I remember most of it, and yet I can\u2019t quite believe that seven layers of tissue were cut through, including an internal organ, to birth my baby and were then sutured back together.<\/p>\n\n\n\n<p>I have experienced one vaginal birth and one caesarean birth and I personally feel that the caesarean birth was by far the toughest to recover from (all births and women are unique remember, this is simply my experience). The main reason I chose to work with mums in the world of fitness is because after my caesarean section I was given very little information on how to start moving my body again. There were lots of things on the \u201cdo not do\u201d list, like do not drive or do not pick up anything over 5kg, but no helpful information on what I actually could do which is what I want to share with you in this article.<\/p>\n\n\n\n<p>As a fitness professional who helps mums safely return to exercise, my initial thought is \u201cwow, that\u2019s a lot of mums who have had major abdominal surgery and are likely to return to exercise or movement at some point\u201d. Whether or not you plan to exercise after a caesarean section birth, chances are that you\u2019ll engage in some sort of movement \u2013 walking, picking up your other children, getting in and out of bed, sitting down and standing up\u2026you may not be in the gym but all of this is movement.<\/p>\n\n\n\n<p>Below is my guide to returning to movement safely, looking after your scar and which healthcare professionals to have in your corner when it comes to caesarean section recovery.<\/p>\n\n\n\n<p><strong>When<\/strong><br>There\u2019s not one size fits all when it comes to moving your body again after having a caesarean section. Every woman, birth and situation is unique but as a rough guide \u2013<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Weeks 0\u20132 <\/strong>focus on breathing and expanding your rib cage. Reconnecting with your pelvic floor is also important at this stage. A caesarean birth does not eliminate the need for pelvic floor rehab \u2013 your baby has been adding a lot of pressure down onto those muscles for the past few months<\/li>\n\n\n\n<li><strong>Weeks 3\u20135<\/strong> start to add in some mobility and deep core connection with glute bridges and four point kneeling positions like bird\u2013dog (on the ground on hands and knees)<\/li>\n\n\n\n<li><strong>Weeks 6\u20138<\/strong> add in body weight exercises like squats and lunges (if your pelvis is not painful) with some upper body (thoracic) rotations for mobility. The 6\u20138 week mark is a great time to see a women\u2019s health physiotherapist<\/li>\n\n\n\n<li>It\u2019s always a good idea to allow your doctor to assess your stitches before increasing the intensity of your movements<\/li>\n\n\n\n<li>If you want to return to the exercise you did pre\u2013pregnancy my advice is to be patient with your body and remember that you\u2019ll need to modify many movements and gradually build your strength and fitness back up over time. MumSafe\u2122 trainers are experts in helping you do this!<\/li>\n<\/ul>\n\n\n\n<p><strong>Scar Tissue TLC<\/strong><br>Many women feel disconnected with their body after birth, especially after a caesarean birth. Once the outside of the wound is healed you can reconnect with your body by touching and gently massaging your scar. For some women this can be extremely hard to do, but it\u2019s an important part of healing physically and emotionally. The sensation of touch around the scar may be too much to handle at first so you could try using different materials, like a feather or a cotton\u2013tip to desensitise the area and get used to the feeling of touch again.<\/p>\n\n\n\n<p>The scar that you can see on the outside of your skin isn\u2019t the only scar you\u2019ll have from a caesarian birth. Internal scarring can cause tightness or a pulling through the fascia (a type of connective tissue that covers your muscles and organs) so abdominal massage can be hugely beneficial. Your women\u2019s health physiotherapist will be able to show you how to massage the skin and tissue around your scar.<\/p>\n\n\n\n<p><strong>Healthcare professionals to have in your corner<br><\/strong>After your six week follow up appointment with your healthcare provider it\u2019s a good idea to find a women\u2019s health physiotherapist who can help you with scar tissue massage\/mobility plus any musculoskeletal issues resulting from pregnancy and breast\/bottle feeding for hours on end.<\/p>\n\n\n\n<p>A MumSafe\u2122 trainer is a fitness professional who is qualified in helping mums safely return to exercise at any stage of motherhood. If you\u2019d like to return to the exercise\/movement you enjoyed pre\u2013pregnancy or if you\u2019d like to start something new your local MumSafe\u2122 trainer will be able to help you.<\/p>\n\n\n\n<p>Remember, there aren\u2019t any hard set rules when it comes to moving your body after a caesarean section \u2013 every woman and birth are unique therefore every recovery is unique but there are some helpful guidelines to help you have a smooth recovery and get you feeling more like yourself again through exercise.<\/p>\n\n\n\n<p>Check out Louise\u2019s podcast or visit her website for more info <a href=\"http:\/\/strongmums.com\">strongmums.com<\/a><\/p>\n\n\n\n<p>Louise Hurley, owner of Strong Mums and the Body Resilient Mum podcast is on a mission to help mums to return to exercise safely and realise that they are so much more than what their post\u2013baby body looks like, at any stage of motherhood. Find out more at <a href=\"http:\/\/www.strongmums.com\">www.strongmums.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>by louise hurley, MumSafeTM Trainer of the year 2022 As I look down at my own caesarean scar, I still can\u2019t quite get my head around the enormity of what&hellip;<\/p>\n","protected":false},"author":1,"featured_media":7658,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"_lmt_disableupdate":"","_lmt_disable":"","sync_status":"","episode_type":"audio","audio_file":"","castos_file_data":"","podmotor_file_id":"","cover_image":"","cover_image_id":"","duration":"","filesize":"","filesize_raw":"","date_recorded":"","explicit":"","block":"","footnotes":""},"categories":[35],"tags":[116,125],"series":[170],"class_list":["post-7656","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-wellbeing","tag-article","tag-louise-hurley","series-on-the-coast-families"],"episode_featured_image":"https:\/\/onthecoastpublications.com.au\/onthecoastfamilies\/wp-content\/uploads\/sites\/2\/2024\/04\/cheerful-young-caucasian-woman-giving-bottle-with-water.jpg","episode_player_image":"https:\/\/onthecoastpublications.com.au\/onthecoastfamilies\/wp-content\/plugins\/seriously-simple-podcasting\/assets\/images\/no-album-art.png","download_link":"","player_link":"","audio_player":false,"episode_data":{"playerMode":"dark","subscribeUrls":{"apple_podcasts":{"key":"apple_podcasts","url":"","label":"Apple Podcasts","class":"apple_podcasts","icon":"apple-podcasts.png"},"stitcher":{"key":"stitcher","url":"","label":"Stitcher","class":"stitcher","icon":"stitcher.png"},"google_podcasts":{"key":"google_podcasts","url":"","label":"Google Podcasts","class":"google_podcasts","icon":"google-podcasts.png"},"spotify":{"key":"spotify","url":"","label":"Spotify","class":"spotify","icon":"spotify.png"}},"rssFeedUrl":"https:\/\/onthecoastpublications.com.au\/onthecoastfamilies\/feed\/podcast\/on-the-coast-families","embedCode":"<blockquote class=\"wp-embedded-content\" data-secret=\"wv8vGRw0hh\"><a href=\"https:\/\/onthecoastpublications.com.au\/onthecoastfamilies\/c-section-recovery-movement\/\">Recovering After C-Section? 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