Exercises for postpartum C-Section
To add onto our video from yesterday on c-section scar mobilization, here are some beginner core exercises for our belly birth mammas! 🤰🏽🤱🏻
At around 2-4 weeks postpartum, you can begin with:
💨 Diaphragmatic Breathing
Try this from a seated position.
Inhale: belly fills with air and extends, pelvic floor drops (you can can feel it gently drop into the chair or stool)
Exhale: belly relaxes, goes back in, and pelvic floor gently lifts.
Try to do this every day if you can.
When you feel you’ve mastered belly breathing, still keep it up daily, but add in this next exercise to your routine.
✌️TA (transverse abdominis) Contraction
Try this from a standing position looking in a mirror.
The beginning is the same as the belly breathing with inhaling and letting it all out with that beautiful belly.
Then on the exhale, you pull your belly in and feel your rib cage draw down (we have more reels on how to perform TA contractions, so DM us if you need more education/visuals).
Notice the bellybutton rise on the exhale.
You may feel some tugging of your incision, but you should not feel any pain either during or after this exercise.
Start with trying 5️⃣ of these a day and then progress to 🔟.
When they’ve strengthened and you feel more confidently, you’ll be ready for our next exercise which we will post tomorrow!
Follow along this week as we show our belly birthers some love and provide tips for recovery and abdominal exercises for c-section mammas ❤️
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