After Cesarean Delivery Exercise
– Check with your doctor before starting the exercise.
– Start as soon as you can with:
1- breathing. It’s not exercising, it is just breathing:
Inhale some air and tighten your abs. Hold for few seconds and then exhale and relax. Start with three repetitions a day and increase if you can up to 10 to 20 repetitions for 3 sets.
2- Strengthen your pelvic floor muscles while you are resting in bed or breastfeeding with Kegel Exercise:
Pull your pelvic floor muscles up and in as if trying to stop from urinating and hold for 5 seconds and repeat as much as you can. Star with one to three times a day until you reach total of 30 reps for three sets.
3- Start walking slowly for short periods of time like 10 minutes and gradually increase till 30 minutes.
– Avoid crunches, curls up, running, jumping, sit ups and heavy weighted exercises. Don’t try to get up from lying on your back, always roll to your side first.
📍To test if you are ready or not, lay on your back with your legs straight. Lift your leg up making sure your back is flat. If you feel any pain in your wound then it means you need to wait more.
After the 6 weeks check up with your doctor and the clearance, you can start with few repetitions of some exercises displayed in the picture and the video:
Strengthen your abs
Hold the position for 30-60 seconds. Repeat for 2-4 times.
Toning your hips
Do 3 sets, 10 repetitions each.
Leg and feet movements:
move your feet back and forth 10 times and bend then straighten your knees 5 times on each leg. It helps in having healthy blood flow.
Benefits: restore body core.
10 – 20 repetitions each side. Watch the video: