Care should be taken when exercising following a caesarean. The invasive abdominal surgery involved means that the body requires longer to recover than a vaginal birth. Generally, it is a total of three months before a full range of abdominal exercise can be undertaken.
This does not mean that exercise is completely prohibited. By reintroducing gentle exercise gradually, it is possible to resume effective exercise routines that will tone and recondition the body without putting it under strain.
Exercise in the First Six Weeks Post Partum
It is inadvisable to undertake an exercise routine for the first six weeks after giving birth. In the case of a caesarean section, no exercise should be undertaken without the all clear from a doctor.
Walking is permissible and indeed beneficial after a C-section. It is a good way of aiding recovery by gently strengthening the body and helping to alleviate the risk of thrombosis that can follow a caesarean.
There are also certain gentle exercises that can be undertaken that can help the abdominal muscles in their recovery by stimulating the blood flow to the wounded area without subjecting them to too much exertion.
These exercises involve gently pulling the abdominal muscles in towards the spine. Lie on the back or stand against a wall, in both cases with the knees bent. Gently pull in the naval towards the spine. Repeat ten times.
Before attempting these exercises, obtain clearance from a doctor.
Exercise After the Post Natal Check Up
At six weeks, every postpartum woman should have a check up with her doctor. If recovery is good, then the all clear is given to begin exercise again.
In the case of a caesarian section,doctors may advise that any strenuously abdominal exercises, such as sit ups or certain gym workouts that subject the abdominal muscles to exceptional stress should be avoided for a further six weeks, making the period of recovery up to three months..
This means that a full return to gym work outs is still some way away. Other activities, however, can be undertaken to beginning the work of re-toning the body after pregnancy. Swimming is an excellent example of exercise that gives a good cardiovascular workout, toning all the major muscles groups of the body without stressing out the vulnerable abdominal area.
Diastasis of the Rectus Abdominal Muscles
Once you are past the three month recovery period or have received medical clearance, it’s important to ensure the rectus abdominals have not separated before beginning any kind of abdominal work. These muscles stretch from beneath the rib cage to the pubic bone and come apart during pregnancy as the abdomen stretches. If the resulting gap has not closed after pregnancy, only amended abdominal workouts should be undertaken.
It is possible to check if the rectus abdominals have separated. Consult a health care professional if there is any uncertainty.
To identify any separation, begin by lying on the floor, place the fingers of both hands vertically on either side of the midsection just above the naval. Carefully raise head and shoulders. It should be possible to feel a ridge of abdominal muscles on either side. If there is a gap between them, it will be necessary to modify abdominal exercises.
For modified stomach crunches, try the following. Lie knees bent, feet on the floor and wrap your arms around your midriff, hands resting on the opposite side of the waist. Exhale and lift the head only, pulling the abdominal muscles together with the hands. Inhale and return to starting position.
Sources:
NHS Post Natal Exercise
Fitness Magazine, "Pregnancy and Fitness." (1999) . Three Rivers Press. New York
Natasha Sheldon - A writer since 2000, Natasha Sheldon holds a BA Hons in ancient history and archaeology and MA in ancient history and historiography.
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