QuestionI had delivered my baby about a week and a half ago by c section. Personally I feel my body is in ok enough condition and I feel fine to do some exercises. Every now and then I get a little stingy sensation around my incision but knock that out with ibuprofen. I understand that walking is probably the safest non strenuous cardio I can do right now. But what about a yoga or cycling class at a low impact? I am very eager to get back into working out. And my husband insist that I wait 6 weeks to do anything. What is a good workout for me that will give me results? My goal isn't just to get back to my size 3 jeans again but to feel healthy once more. I worked out everyday prior to pregnancy and couldn't continue as much during pregnancy because I felt so sick. So I feel completely unhealthy and out of shape. Thank you!
AnswerThere are safe activities for you at this point as well as activities that you should avoid until about 6 weeks post C.
Avoid all movements that could strain your abdominal wall, such as lifting heavy objects, and movements that twist your spine. Make sure that you use the "log roll" technique when getting out of bed or off the floor. Don't do crunches.
Walking is good, but use a stroller for your baby. A front pack is OK after the 6 week point.
A lot of women feel a stinging or pulling sensation on their incision for the first month or so. Bu if your incision suddenly becomes inflamed, hot and puffy, you develop a fever, or you have pus coming out, see your OBGYN.
What you can do are specialized postpartum exercises that compress, rather than stretch, your incision areas.
Note that muscle is not cut during a C-section. Skin is cut, then the fascia layers between the muscles are cut, then the muscles are clamped out of the way. So your actual suture points are along the lower aspect of the uterus, the fascia tissue, and skin.
While healing, the most vulnerable area is the fascia, not the uterus, which shrinks rapidly, or your skin. This is the area to protect during recovery.
As to exercises, walking to good, as well as other non-impact activities like elliptical trainers. Recumbent bike is OK too. No swimming, weight training, jogging, Pilates or yoga until after 6 weeks.
For ab rehab you can start doing abdominal compressions, and exercises that combine pelvic tilts and abdominal compressions, such as "Belly Scooping," "Heel Slides," and "Pelvic Tucks."
For more information about rehab after pregnancy go to:
http://befitmom.com/abdominal_reconditioning.html
