C-Section
About five months ago when I found out I was going to have a c-section with my second child. I was so nervous. I had no idea what to expect. And there is not much info on recovery.
The main things you here are rest for two months and don’t do any heavy lifting. But it’s almost impossible to rest with a newborn, and for me a toddler as well.
Getting a chance section was not as difficult as I thought it was going to be. In fact, I felt like I recovered faster from a c- section then I did from a natural birth. Then again I tore a lot with my first . I was so scared to have another baby. But I was pregnant the baby was going to have to come out somehow.
I was about 8 months pregnant with my son when my hips started to nearly dislocate. According to the doctor they were. Then contractions started that would not stop. They lasted a month every 30 minutes and would not go away. The continued for the next few weeks. The baby was not coming out. So they scheduled me for a c section, and delivered a 9.7 pound baby boy.
Post C section recovery went awesome. I did my own physical therapy to help get my strength back quickly. It’s hard for me to not be able exercise. I knew I would have to do whatever I could to make a fast recovery, what with a toddler at home and everything. Having older kids to take care of means I needed to get back into shape fast.
I waited tell I could walk again before I tried anything. After I walked for a bit I laid-back down and started doing core breathing. This one is just breathing, but it helped me to reconnect with my core.
Week 1 of C-Section Recovery
I made some chicken stock and froze it before going into the hospital. So I ate this the first week. It not only helped to cleanse my body of all the drugs and other toxins in the hospital, but it also contains collagen which helps your body repair itself. It been almost six months and you can barely tell I had a c-section. I think in part because I drink this soup. I also ate mostly fruits and veggies as well.
Exercise plan
Walk 10 minutes everyday
Core breathing 10Xs/ 3Xs a week– Breath in through your nose and out through your mouth. As you breathe out tighten your core muscles. (Abs)
Roll Overs 10x (5 on each side)/3xs a week- Lay down on your side and roll slowly to your back then roll slowly to you side again and lift yourself up then back down and go to start position. Roll to the other side.
Pelvic lifts 10xs/ 3xs a week- Slowly get onto your back. Slowly lift your pelvis off the floor and then lower
Week 2 C-Section Recovery
This week I started doing some house chores and had pretty much stopped taking any pain meds except the ibuprofen. I continued eating my fruits and veggies, and have also begun to eat more normal, such as: stir fry, eggs, sandwiches, etc… My incision is still looking pretty good. Though I have this ugly pouch (overhang of excess skin) still. I hope it goes away.
Week 2 Exercises
Walking 20 minutes everyday
Core Breathing 15x
Roll Overs 12xs
Pelvic Lifts 15x
Clams shells 10x/ 5 on each side- Lay on your side put the sides of your feet together, while bending your knees but keeping your legs spread. Then you’re going to close your legs tell your knees touch.
Week 3 C-Section Recovery
This week I have been really focusing on drinking plenty of water, and trying to eat healthy. Though I will admit I have fallen a few times. Sometimes it’s just easier to grab something quickly rather than eat healthy.
Exercises
Walking 30 minuets
Core Breathing x20
Pelvic lifts x20
Clams x12
Leg lifts x20/10 on each side– In a standing position lift your right leg then lower again, this move might be better done when you are near a wall so you can support yourself with it.
Leg Circles x40/20 on each side-This one is similar to leg lifts, only when you raise your leg keep it raised and make circles with it. This one works best if you have the opposite hand on the wall for support
WEEK 4 C-Section Recovery
This week has been a little weird my incision has healed, but it’s now a little red and puffy on the left side, I have been experience some pain on that side. I thinks it’s just part of the healing process, other than that I have been feeling pretty good. My body is slowly starting to feel normal. I have been eating healthy lots of fruit and veggies as usual. Been eating around 1800-2000 calories. I am breastfeeding so my calories intake is higher than normal.
Exercises
Walking 40 minutes
Core Breathing x20
Pelvic lifts x20
Leg Lifts x20
Leg circles x 25 each side
Good Morning x10– Stand with your feet apart further then hip width, slowly bend over at the waist and stop when you face is parallel to the floor, then come back up.
Week 5 C-Section Recovery
This week my weight loss has seemed to plateau QQ. Hopefully this is my last week and I can start a real exercise program. My eating as not changed any. I am trying to eat healthy as usual, been eating lots of green salads lately. I have also kind of started to jog a little. I know I should wait for my doctor, but I feel great and my incision area is just a tiny pink scar now.
Exercises
Walking 40 minutes
Core Breathing x20
Pelvic lifts x20
Leg Lifts x20
Leg circles x25 each side
Good Mornings x 10/2– stand with feet slightly wider then hip width, clasp hands behind head. Then slowly bend at the waist. Come down parallel to the floor then come back up.
Week 6 C-Section Recovery
Feeling awesome, still jogging some and running around with my kids. Trying to stay as active as possible. I feel some pains here and there but I am thinking its muscle pain. Finally getting my old energy levels back.
Exercises
Walking 40 minutes
Core Breathing x20
Pelvic lifts x20
Leg Lifts x20
Leg circles x25 each side
Good Mornings x 10/2
Do this routine regularly and you should be feeling like yourself pretty quickly. I know I was. With a country that has so many c-sections a year I feel there should be more information on recovery. As far as preparation goes I don’t think there really is any. Just do your kegals and prenatal exercise video, like this one Fit & Sleek Prenatal Physique- Prenatal Workout with Complete Pregnancy Training Plan
Disclaimer: I am not a physician or licensed dietitian or licensed fitness expert. Please consult your physician before attempting any and all diets, pills, and/or exercises. If you attempt this please consult your physician and stop doing the exercises if you experience any pain in your incision area.
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