Restarting exercise after c-section

[JonahsMom]

Hi all - wondering if someone can give me input on general things to keep in mind when restarting exercise. I had a c-section 6 weeks ago and delivered a healthy baby boy; I seem to be recovering fine but have continued to have mild soreness and numbness in the abdomen area. I have my 6-week check up next week with my doc. I was doing Cathe and Firm, and was an intermediate to low-advanced exerciser before delivery, and exercised throughout the entire pregnancy. Have done pretty much nothing since delivery though I am starting to do some mild walking. Any tips on what and how much to do to start out with?? Any thing I should definitely stay away from or go really slow with? I am asking here because I just don't think my doc has the answers when it comes to fitness/exercise. Thanks for any input!
Kim

 

[Storm2]

Hi Kim,
Congratulations on your baby boy
With my first I had a c-section, but that was 6 years ago, so I hope I am remembering correctly. I found after my six week check-up, I could return to doing mostly everything I could before. I kept my step height at 6" instead of 8" for a few weeks just so I could ease back into it. I lifted moderate weights, and once I felt comfortable, I went back to heavy lifting. The one thing that I did avoid til about 8-10 weeks was running though. I know some women can run earlier than that after a c-section but I was too nervous to. Another thing I took my time getting back to was abdominal exercises. I mainly used my Charlene Prickett video, Return to Slender, (it's a post natal exercise video), for ab work. I think the main thing is to start slowly and listen to your body as everyone is different. Good luck

 

[tchersue]

Great advice...

... I had a c-section with my 2nd son (8 mos. ago), and I started back at 6 weeks. I tried to get going with some walking before then, but it exhausted me... at 6 weeks I suddenly felt a whole lot better and could do a whole lot more.

Storm is right -- listen to your body and start slowly. You may find that getting back into the swing is a piece of cake, or it may be a challenge for a short while, but if you are consistent and steady, you'll get back into your groove.

I had an occasional pulling feeling at my incision site for a few weeks, but that passed pretty quickly. I still have some numbness at the site and an itchy sensation that feels like it comes from under the skin -- I think that's the nerves regenerating.

Someone here recommended pilates for post c-section abs, and I think that's a great suggestion for getting back strength and stablity in the mid-section...
Susan

 

[Tammyspq]

Hi Jonahsmom! I'm a certified fitness instructor and am also taking Sheila's homestudy course. But...I come to you as someone who had a c-section 4 months ago...

Ditto tchersue's feedback. I have a physical therapist in my BodyPUMP class who gave birth a week before me and she told me that in her profession, they are being encouraged to "prescribe" pilates for c-section recovery. I think tchersue also recommended avoiding oblique work if you had diastasis recti (even to be careful reaching into the backseat of your car).

There is a book that LizN suggested called "Bounce back into shape after baby" by Caroline Creager that is fabulous. Also, I have been told by a physical therapist that scar tissue massage NOW AND PRIOR to 14 weeks is essential to deter adhesions. I would see a physical therapist though because although Caroline Creager's book also talks about this (she is a physical therapist) I found that I was massaging too gently to do any good. Once a physical therapist got a hold of me I saw how "intensely" they worked my scar tissue area.

Also, even at 4 months I still have some numbness around my incision. The itching has subsided though.

Now, I had to return to teaching at 6 weeks post-partum for $$ reasons but I kept my weight low and I chose to bike for cardio and step (no power moves though) until about 10-11 weeks. Then I just had to run (I stopped my whole pregnancy due to bladder issues!!. Even then, I only ran the first time for 15 minutes and very slow.

Good luck in your recovery and keep us posted to your progress!

jeni

 

[cks1025]

I hd a c-section 5 weeks ago. I just started working out again this week. I've been walking on the treadmill & very light weights. Any idea on when that little "shelf" on my lower stomach from the incision will return to being flat?
Thanks!

Charlene

 

[cks1025]

I hd a c-section 5 weeks ago. I just started working out again this week. I've been walking on the treadmill & very light weights. Any idea on when that little "shelf" on my lower stomach from the incision will return to being flat?
Thanks!

Charlene

 

[ccitrin]

Well, not wanting to give away my age, I had a c-section 11 1/2 years ago and the actual incision itself is still numb. My aunt, who had one 22 years ago tells me that it will always be numb. Basically they cut the nerves along with everything else.

As for getting back in shape -- I was told to listen to your body EXCEPT with your abs. And this goes for anyone after a pregnancy - vaginal delivery or c-section (although with a section its worse because the muscles have also been cut). When you are pregnant, your abdominal wall separates. Think of it as a closed zipper before you're pregnant and an open one during and for some time afterward. Problem is if you start doing heavy ab work before the zipper closes, your stomach will never be flat again. That's what I did and 11 1/2 years later, I have a chronic bulge (that won't disappear no matter how hard I try) and a lot of difficulty with my core.

So, what I was told (and did not listen to) is this. Wait until the muscles fuse before you start doing anything serious with your abs. Until that happens, just lay on your back and practice holding it in for 10 seconds, releasing for 1 again and again and again.

Now, how do you know when they've fused? If you lay on your back now, you can probably put several fingers between the walls of your abdominal muscles. When you can't do that anymore, than you know the zipper has closed.

Good luck and congratulations,
Caryn