Cesarean section is a serious operation after which the body needs time to recover. It can take up to 10 weeks for the wound to heal completely. After this period, it is important to consult a doctor who will assess your readiness for exercise. He takes into account several important factors:
- Whether you are experiencing pain, bleeding, or leakage;
- Whether there is discomfort in the pelvis or lower back;
- Whether you have problems controlling urination or bowel movements;
- Is there a risk of rectal diastasis?
Rectal diastasis is a condition in which the rectus abdominis muscles diverge as a result of pregnancy. If your abdomen is protruding even months after giving birth, this may be a sign of diastasis. This condition is treatable, but requires a professional approach and a doctor’s consultation.
What happens to the body after a cesarean section
During a cesarean section, seven layers of tissue are cut or separated: skin, fat, fascia, muscles, peritoneum, uterus, and amniotic sac. Despite this, the abdominal muscle is usually not cut, but only separated vertically.
These layers heal differently. The skin can heal in 21 days, while the muscles can take up to six months to fully recover. Even then, they may not return to their original strength if you don’t work on rehabilitation.
How to start training
Listen to your body. If you feel pain, change the movement or stop doing it.
Start gradually. Do the exercises two to three times a week, gradually increasing the intensity.
Basic recovery exercises
Lying on your back: lie on the floor with your lower back pressed to the ground. Keep your knees bent and your feet on the floor.
Sitting position: sit on the floor, put your feet on the couch. This posture reduces tension in the back.
Hold these positions for 5-10 seconds, repeating them 10 times. These are basic movements that will gradually help you return to activity.
Expand your fitness horizons
Add aqua fitness (aerobics, swimming) and yoga to your program. These sports gently load the body and help strengthen muscles.
