Exercise - Post C-Section Birth
Mums who have kept strong, fit and healthy during their pregnancy tend to recover much faster from a of C- section Delivery than those who have not.
Exercising post pregnancy is something that should be discussed with a professional exercise specialist as doing the wrong exercises can do more harm than good.
Remember there is no race, give your body time to heal especially after major abdominal surgery such as Caesarean Section. Always follow the guidelines recommended and gently work your way back into feeling fit and strong and healthy.
To assist with your recovery from a C- Section there are 4 things you must do;
- Follow a nutrition and hydration plan
- Wear a C- section recovery binder
- Exercise- do specific rehabilitation exercises 10-14 days post*
Although C-Sections are very common we tend to forget that it is still major abdominal surgery that your body has gone through on top of 9 months of pregnancy. So please remember that Resting is vital in allowing your body to recover from surgery and from your pregnancy too. You may also need to mentally recover from a section as it may not have been the birth you had hope for. Give yourself time and rest as often as you can over the next 3 months. We highly suggest you listen to and follow the relaxation and meditation DVD that not only helps in your scar recovery but is also wonderful way to relax your body and your mind allow helping your recover
Tip: If you do not rest then recovery will take a longer!
2. Nutrition and Hydration:
Following any kind of delivery vaginal or section it is important that you increase your protein intake. Protein helps with cellular and tissue repair so remember include this vital nutrient in every meal and snack.
Be prepared and have lots of nutritious protein snacks and meals at hand at the hospital and available at home. Post birth is the time to eat all that soft cheese you may have been missing out on during your pregnancy!
During Pregnancy your body’s fluids have increased by approx 30%
You need to help your body excrete all the extra fluid gained.
Milk needs to be made, increasing the need for further fluids.
Drugs used and required to relieve pain have to be excreted again increasing hydration requirements.
Remember that to increase the efficiency of removing waste products from your system and help increase your milk supply you need to drink upwards of 3+ litres of water a day especially during the first 6 weeks.
Tip: Download this free App: Waterlogged - Drink More Water, Track Daily Water Intake. Use Reminders!
3. Wear your C- section Recovery Belt from Abdomend
Post C-section; due to the extra fluid around your sore abdomen and healing that is required to assist with cellular and muscle tissue repair it is almost impossible to try to activate your TVA Transverse abdominal muscle (deep abdominal muscle) within the first 7 days post the operation. This means you have no support around your middle!
When you are sore, in pain and have extra fluid around your abdomen the brain finds it hard to connect with weakened abdominal muscles so what tends to happen instead is that your body starts to compensate by over using the lower back muscles which can lead to lower back pain.
This is where AbdoMend can help you!
To get the best results and optimal recovery you need to wear the binder asap after your surgery honestly get it on before you even get out of bed. Wear the belt for approx 2 -3 weeks post your c-section delivery as recommended by the Belly Bands team.
The support you can trust!
The Bellybands won’t pull or irritate your scar or prevent tissue healing in fact it will do the opposite. look at all the benefits;
- Reduces fluid- helping the brain connect with weakened abdominal muscles
- Increases recovery so mum can start activating her deep core muscles sooner.
- Protects your scar- prevents extra scarring and reduces scar tissue.
- Supports mum through the first 2-3 weeks
- The belt allows you to get on with light daily tasks quicker avoiding over exertion. Breastfeeding and nappy changing are much easier encouraging bonding time with baby!
- Women have found it alleviates pain
- Reduces the amount of daily pain killers needing to be taken
- Promotes tissue and cellular repair by keeping the scar tissue closely knitted together.
Remember Healthy mums have Healthy babies!
The re-habilitation exercises are crucial in your post natal recovery. The exercises will target your core and hip muscle groups and concentrate on decreasing abdominal separation-diastasis recti* and activation of the pelvic floor muscles.
I believe that no exercise should be performed until you have lower abdominal-T.V.A transvers abdominal activation. You should and can start thinking about activating this muscle group, as quick as 1-2 days post birth unless you have had a ‘C’ section.
Contact me if you have any questions relating to this article or exercising post c-section delivery, firstname.lastname@example.org
The Pregnancy Exercise Program has taken years to develop. It's packed full of advice and ALL the information you need to stay healthy and active during your pregnancy. Program is available globally at http://pregnancyexercise.co.nz
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