Exercise is one of the fastest ways to help recover after childbirth, whether cesarean or natural, and restore the body to its shape before pregnancy, so doctors always recommend it, but it is important to know the appropriate exercises and the right time to practice them, and to learn about the topic of exercises after cesarean section and the importance of exercises for postpartum Follow us next article.

The importance of postpartum exercises

Exercising after childbirth helps to enhance body strength and strengthen bones and muscles. It also increases energy levels in the body and makes the mother feel tired at lower rates. In addition, it works to lose weight and make the abdomen flat.

And sports not only affect the body, but also the psychological and mood, and helps to treat postpartum depression and makes the mother get rid of the stress associated with this period.

Postpartum exercises you can do

It is very important to consult a doctor before starting to exercise after a cesarean section, and you should avoid harsh exercises or exercises that require high physical effort, as this may negatively affect the body and the wound, and in the case of going to the gym, it is important to notify the trainer that you have just come out of a cesarean section And if your doctor approves, you can try these exercises:

1. Walking after a cesarean section

Walking after a cesarean section is one of the most important things that you should do within 24 hours after surgery for the following reasons:

• Helping to expel and relieve gas pain.
• Helping to defecate.
• Prevents blood clotting and reduces the risk of stroke.
• Reduces the risk of cardiovascular problems.
• Help return bowel movement to normal after cesarean section.
• Improving physical and psychological health.

The right way to walk after a cesarean section

There are some tips that you can follow while exercising after a cesarean delivery, including:

• Walk for 5 minutes, then stop and try again later.
• Walk slowly.
• Stop if you feel pain in the wound.

2. Pelvic floor exercise

One of the exercises after cesarean section that can be practiced is the pelvic floor exercise, as you can do it several times a day to strengthen the abdominal and pelvic muscles, and in it you lie on the floor with a straight back and bent knees, then slowly the buttocks are lifted up, you must stay in this position for 10 seconds , and repeat for 10 times.

3. Kegel exercises after cesarean section

Kegel exercise is used to strengthen the pelvic floor muscle that supports the uterus and bladder, and when this exercise is practiced regularly, it helps to treat urinary incontinence and anal pain resulting from hemorrhoids, and the method of Kegel exercises for postpartum is to contract the pelvic muscle in the same way that the urethra is stopped for 10 seconds, and repeat This exercise for three times a day and each time the exercise is done for 10 times.

4. Bridge exercise for a flat stomach after caesarean section

The bridge exercise is one of the most important types of exercises after a cesarean delivery, and it is done by lying on the back with the knees bent, like the pelvic tilt exercise, but with the buttocks opened to the maximum extent, the arms straightened and the palm placed on the ground, then the abdominal muscles must be tightened, the buttocks raised, one leg lifted in the air and switched between them.

Another type of exercise that can also help you get a flat tummy is stretching.

5. The modified cobra exercise

The cobra exercise works to help strengthen the pelvic floor, and the method of applying the exercise is as follows: put the abdomen with the palm of the hand on a flat ground, and that is next to the elbows and shoulders, then raise the head and neck, but with the suction of the abdomen inward, then repeat the previous movements of 4 to 8 times a week.

6. Plank

The plank exercise works to tighten the abdominal muscles and is a fat burner, but it is one of the most cautious exercises that should be practiced after a cesarean delivery, and the wound must be completely healed, and this exercise is done by placing the body in a position similar to a push-up exercise, with all the weight of the body on the Arms, elbows and toes area, and this exercise must be done for at least 30 seconds.

Exercises after cesarean delivery should be avoided

The body needs a few months to recover before vigorous, high-impact activities and some abdominal exercises can resume, so avoid the following exercises for a few months after your C-section:

Abdominal strengthening exercises that cause stomach bloating

Such as sit-ups and crunches, as well as exercises that put a lot of pressure on the abdominal wall such as front planks, leg raises and bicycles.

Cord skipping after cesarean section

Rope skipping is one of the exercises that requires great physical effort and affects the birth wound, so it is one of the prohibited exercises, as well as other types of exercises that require jumping, such as squatting, jumping jacks, and plyometric exercises.

Dancing after cesarean section

You cannot dance after undergoing surgery, as dancing is one of the exercises after a cesarean section that is prohibited due to its negative impact on the birth wound.

Zumba after caesarean section

You cannot do Zumba exercise immediately after giving birth because it is a strenuous exercise and can cause complications for you.

strenuous exercise

You should avoid strenuous exercises such as jogging or running, body sculpting exercises, kickboxing, and other types of these exercises, as well as avoid any exercise that tightens or presses the caesarean section wound, and any exercise that causes pain.

This is not the time to get over the pain you feel during exercise or gym training. You should focus on low impact exercises for the first few months after your C-section, and if you are not sure if there is an exercise that is too impactful for you, it is better to avoid it.

What should you wear during post-cesarean exercises?

You can wear compression garments during exercises after a C-section to make it easier and safer for you. They are a good way to protect your C-section incision while it heals. They also provide compression that supports your stomach and lower back muscles and increases blood flow while you recover from surgery.

These include girdles or corsets, or postpartum medical shorts. Compression garments are not meant to make you look slimmer, their purpose is purely medical. Compression stockings are also great to wear throughout pregnancy to prevent or slow down varicose veins.

After learning about exercises after cesarean delivery, we advise you to consult a doctor before practicing postpartum exercises, as exercise after cesarean section may pose a danger in the event that the wound does not fully recover, and in any case, caring for a newborn infant is considered a form of exercise as well. So take it easy, don’t rush and give your little one your time.