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The exercises for after cesarean section serve to strengthen the abdomen and pelvis and combat belly flaccidity. In addition, they help prevent postpartum depression, stress and increase mood and energy.
Generally, exercises can be started about 6 to 8 weeks after cesarean section, with low impact activities, such as walking, for example, as long as the doctor has released and the recovery is happening correctly. Learn more about what post-cesarean recovery should look like.
Some gyms allow the class to be accompanied by the baby, which makes activities fun, in addition to increasing the emotional bond with the mother.
Physical activities after cesarean section are usually done in two phases, according to the woman's condition and the release by the doctor:
Exercises for the first 6 weeks
In the first six weeks after cesarean, if the doctor allows, the following exercises can be done:
1. Walk
The walk helps in the feeling of well-being and should be done gradually over small distances such as taking a walk around the block and gradually increasing the distance covered. Check out the health benefits of walking.
2. Kegel exercises
Kegel exercises are indicated to strengthen the muscles that support the bladder, intestine and uterus and can be done during pregnancy or postpartum. Thus, a few days after cesarean section and urinary catheter removal, these exercises can be done. Learn how to do Kegel exercises.
3. Posture exercises
Both pregnancy, cesarean section and breastfeeding can contribute to poor posture. In the early postpartum phase, poor posture in daily activities such as carrying the baby, placing the baby in the crib or breastfeeding, can cause back pain.
To avoid back pain and strengthen the muscles of the abdomen and lower back, light exercises such as sitting in a chair with a straight back and shoulders projected backwards or slightly rotating the shoulder backwards can be done. Another exercise that can be done, still sitting in the chair, and associated with breathing is to inhale and raise your shoulders and lower them when you exhale.
4. Light stretches
Stretching can be done but with a focus on the neck, shoulders, arms and legs as long as they are light and do not press the region of the cesarean scar. See some examples of neck stretch.
Exercises after 6 weeks of cesarean
After medical permission to start physical activity, there are some exercises that can be done at home.
These exercises can be done 3 sets of 20 repetitions about 2 to 3 times a week. However, it is important not to do very heavy exercises like staying more than 1 hour in the gym and spending more than 400 calories because this can decrease milk production.
1. Bridge
bridge
The bridge is recommended to strengthen the pelvis, gluteal and thigh muscles, in addition to stretching and providing stability to the hip.
How to do it: lie on your back with your legs and arms straight, bend your knees and support your feet on the floor. Contract the pelvis muscles and lift your hips off the floor, keeping your hands on the floor for 10 seconds. Lower your hips and relax your muscles.
2. Lateral leg lifting
lateral leg lift
The lateral leg lift helps to strengthen the muscles of the abdomen and thigh and, in addition to toning the glutes.
How to do it: lie on your side with your legs straight and without a pillow, raise as high as you can with one leg, without bending your knee for 5 seconds, and lower slowly. Do the exercise for the other leg.
3. Lifting straight legs
lifting straight legs
Lifting straight legs has the advantage of strengthening the abdomen and also improves posture, in addition to avoiding back pain.
How to do it: lie on your back with your legs and arms straight and without a pillow, lift as high as you can get both legs together, without bending your knees for 5 seconds, and lower slowly.
4. Light abdominal
light abdominal
The light abdominal is recommended to strengthen and tone the abdomen, improve breathing, prevent back problems, in addition to helping to improve daily movements.
How to do it: lie on your back, without a pillow, with your legs bent and your arms stretched, contract your pelvis muscles and raise your upper body as high as you can, looking up for 5 seconds, lowering slowly.
5. Plank in 4 supports
board on four supports
The board in 4 supports works the resistance and the strengthening of the muscles of the abdomen, in addition to the pelvic floor and diaphragm, also improving breathing.
How to do it: support your elbows and knees on the floor keeping your back straight, contract your belly for 10 seconds. This time should be increased each week until it reaches 1 minute. For example, in the first week 5 seconds, in the second week 10 seconds, in the third week 20 seconds and so on.
Care during exercises
Some precautions to be taken during exercise after cesarean section are:
Drink plenty of fluids to avoid dehydration and not harm the production of milk that has 87% water in its composition;
Start activities slowly and gradually and then increase the intensity, avoiding efforts that can cause injuries;
Wear a support bra and use breastfeeding discs to absorb milk, if you have a drip, if you are breastfeeding, to avoid discomfort during physical activity;
Stop physical activity if you feel any pain to avoid injuries and complications in the postpartum period.
Water activities such as swimming and water aerobics should only be started after the obstetrician is released, around 30 to 45 days after delivery, as that is when the cervix is already closed properly, avoiding the risk of infections.
Post-cesarean physical exercises help women recover their bodies, improving self-esteem and confidence. Check out 4 tips to lose weight fast after giving birth.
Created by: Tua Saúde Editorial Team
Bibliography>
- YOUNESS, Entisar M .; IBRAHIM, Walaa H .. Effect of early and progressive exercises on post-caesarean section recovery among women attending women's heath hospital. International Journal of Advanced Nursing Studies. 6. 2; 71-78, 2017
- NHS: MATERNITY SERVICES WOMEN’S AND CHILDREN’S DIVISION. Exercise and Advice Following a Caesarean Birth. Patient Information. 2019. Accessed on 08 Oct 2020