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During a cesarean, layers of skin, fascia, fat, and the uterus are incised and abdominal muscles are separated for delivery. This can temporarily disrupt your bodily functions, breathing and the stability of the pelvis and spine. This creates postoperative pain, fluid retention, and hormonal fluctuations. The effects of anaesthesia, fatigue, fear, blood loss, and fear of hurting the wound make movement difficult.
Mobility After C-Section
Early mobility practice is important to avoid medical complications after surgery. Many women in fear of hurting the wound avoid walking, bending, lifting, or twisting. Movement after surgery improves blood circulation in the legs and pelvis, which is important to avoid blood clots. Gentle movement stimulates lunge expansion, bowel and bladder function, stimulates gut motility, prevents constipation, and gas retention, which is common after C-section.
Gentle movement does not open the stitches. Rather, it supports blood circulation to deliver oxygen and nutrients to heal the wound and repair tissues. Sitting or lying in one position for too long can tighten the scar tissue and increase pain. Gentle walking with a light stretching reduces pulling sensations and lowers the risk of chronic abdominal or pelvic discomfort.
No movement can weaken and shorten the muscles around the trunk and pelvis. Gradual movement promotes neural load evenly through the spine and pelvis and may reduce musculoskeletal pain. Moving post-surgery also affects when to carry the baby, babywearing, breastfeeding, and returning to normal work.
Also read: Can Chewing Gum Really Help With C-Section Recovery?
What Happens to your Body during a C-section
Before the surgery, you receive regional anaesthesia, which numbs the lower extremities or your body. The surgeon first cut horizontally (in some emergencies, vertically) through the skin, tissues and subcutaneous fat.
Once the skin is cut and opened, the fat layers are separated, and the fascia (connective tissue) covering the abdominal muscles is opened. The incision will be opened and widened using gentle stretching rather than cutting to reduce bleeding and injuries. The obstetrician helps the baby to come out through the incision, and the umbilical cord is clamped and cut.
Many people think their muscles are fully cut during surgery. In reality, the rectus muscles are separated, and skin, fat, fascia, and peritoneum are incised to reduce damage. Though you don't feel the pain or cutting, you may feel pulling and pressure during the surgery. After surgery, the soreness, swelling, and tightness last for a few days or weeks.
Post C-section Workout Plan
After going through the intense delivery, mobility is crucial to improve circulation and overall recovery. Though you can't walk for long stretches at the start, frequent short bouts of gentle movement are crucial.
First 24 Hours
After an hour or two post-surgery, start with small bed movements once your sensations are back. Pump and circle your ankles, and bend your knees to avoid blood clotting. Try raising your head, turn side to side and practice log-rolling to maintain joint mobility and to wake up the core and pelvic floor.Try to get up from the bed without hurting the incision. Roll onto the side, use the arm to push the upper body while dropping the leg down.
Place a small pillow on the abdomen to counterpressure the incision during coughing, laughing and moving. Keep practising these techniques frequently to reduce fear.
Week 0-2 (First 14 Days)
For the first 2 weeks, you must be careful about preventing blood clots, supporting healing, and gradually getting your mobility back. Many mothers might feel pain, fatigue, bleeding, and hormonal imbalance, making them feel tired. Don't straighten the muscles through lifting or high-impact workouts.- Diaphragmatic Breathing: Practice deep breathing to expand the lungs and improve oxygenation.
- Ankle Pumps: Lack of mobility immediately after c-section slows down the blood flow and increases the risk of blood clots.
- Leg-rolling Technique: It helps distribute the load on abdominal tissues and reduces sudden jerk movements.
- Short, frequent walks: Brief walks support circulation and reduce the risk of blood clots.
- Pelvic Floor Relaxation: Practising gentle awareness and relaxation techniques helps reduce tension, pain, and swelling.
Week 2- 6
Utilising this period is important for the transition from basic movements to rebuilding your stability, control, and posture. At this point, the incision starts to heal. 60-70% of the women still feel moderate pain and are not able to move fully. Focus on increasing step counts and endurance. Here are some post-C-section workouts to restore your mobility:- Pelvic Tilts: Help restore synergy to the lower spine and pelvis
- Heel Slides: Bridge hip mobility and improve intra-abdominal pressure
- Side-lying: Stabilises the hip complex and activates the glutes to improve pelvic stability.
- Transverse Abdominis Activation: Rebuild the deep core layers and reduce incontinence risk
- Scar Desensitisation: Reduce scar sensitivities and long-term pain
- Posture Correction: Using a footstool and pillows to correct postures during breastfeeding reduces neck strain and secondary pain
Week 6-12
By this time, the wound is healed externally, and internal tissues and the uterus are still healing. After consulting your doctor, you can start practising more functional movements. If possible, you can increase volume by 10-20% every week. Ensure activities don't hurt or induce pain in the wound.- Bridges: Targets glutes, hamstrings and posterior pelvic floor and reduces postpartum lower back pain.
- Dead-Bug Progressions: It challenges the deep core and helps rebuild abdominis-pelvic floor synergy.
- Scar Mobilisation Techniques: After clearance from a doctor, you can self-massage daily to improve scar mobility.
After 3 Months
After 3 months, internal tissues are healed enough to let you do full functional activities and build resilience to handle toddlers, work, and even sports. With consistent pelvic floor rehab, 70-80% of women achieve near pre-pregnancy strength by 6 months.You can lift weights, do resistance band training, perform low-impact aerobic exercises, yoga, and Pilates. These post-C-section workouts are ideal for hip and knee stability, rebuilding your strength, and reducing the extra weight you put on during pregnancy and early postpartum.
The pregnancy weight, hormonal balance, and months of altered posture put a strain on your pelvic floor and make it difficult to start moving and walking. When you start walking post-surgery, you might slouch or tilt your trunk forward, take shallow breaths, and feel stiffness in your hip. You have to optimise your walking with upright posture, relaxed shoulders, deep breathing, and long strides.
Don't put pressure or strain on your body. Gentle, easy movements every day are important rather than no movement at all. When you feel excruciating pain, numbness, pelvic pressure, bulging, difficulty standing upright, and bleeding, immediately take it to your doctor. With post-C-section workout, optimal rest, balanced nutrition, and hydration, you can restore your mobility.
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FAQs on How To Restore Mobility After C-Section: Post-C-Section Workout and Recovery Exercise
- How far can you walk 1 week after a C-section?
At 1 week, your wounds are still fresh and healing. You still feel pain, tingling, pulling, and discomfort. You can't walk more or take long strides at 1 week. However, you can still take short, slow trips to the bathroom and walk around the house. Aim for frequent short walks daily. You still need time to increase length and pace. - When does mobility return after a C-section?
You can start gentle movements right after you get back sensations post-surgery. However, you might need a supportive hand for a day or two to walk to the bathroom or a nearby room. To get back your full strength and endurance, you have to continue practising for a few weeks and months. You can expect to return to normal activities within 6-8 weeks.