Benefits of Performing Physical Activity Postpartum
Benefits of physical activity postpartum include strengthening and toning abdominal muscles, boosting energy, promoting better sleep, relieving stress, helping lose any extra weight gained during the pregnancy, and has the potential to prevent postpartum depression.1 Physical activity can also help speed the healing process postpartum when performed correctly and appropriately.2 It is important to always speak to your healthcare provider before beginning any new activity.
Physical Activity Guidelines After a Cesarean Section
After a Cesarean section (C-section) it takes about 6-8 weeks to recover fully however you can begin low-impact exercises prior to that.3 Breathing exercises like diaphragmatic breathing, deep abdominal exercises such as pelvic tilts and transverse abdominis bracing, pelvic floor exercises like Kegels, and exercises to improve circulation such as ankle circles are all appropriate to begin within the first few days.3 One should not perform Kegel exercises until their catheter has been removed.2 Walking is also appropriate to start as soon you can get up and move around.2 It is important to keep in mind that childbirth is a traumatic event so one should slowly ease their way back into physical activity. Practicing good posture is also important as it can help relieve any pain from alterations in posture during the pregnancy and/or prevent the development of pain attributed to poor posture.2
What Activities Should I Avoid for the First 6-8 Weeks?
First and foremost, avoid any activities that cause pain. It is also important to avoid: Heavy lifting until week six, any activities causing strain for the first few weeks such as vacuuming, prolonged sitting, carrying toddlers, high-impact exercise, moderate and high-intensity aerobic exercise, crunches, planks, sit-ups, leg lifts; any activity that would cause the abdomen to “bulge” out, sleeping on the back – One should lie on their side with a pillow between their knees, jumping rope, jumping jacks, plyometrics, squat thrusts, strenuous exercise (ie. Kickboxing, Zumba, running, sprinting) and exercises that pull or put pressure on the scar.3,4
What Can I Do After 6-8 Weeks?
Typically, you will have a postnatal check-up with your healthcare provider after 6-8 weeks so it is important to discuss with them activities that are appropriate to perform and activities that should still be avoided. After the first 6-8 weeks you can gradually progress abdominal and Kegel exercises, increase aerobic activity intensities, and add in exercises that target major muscle groups like hip bridges, squats, wall squats, and push-ups.1
Can Physical Therapy Help ?
There is a branch of physical therapy that specializes in women’s health. They are experts in female anatomy, specifically the pelvic floor. They will create the right treatment plan for you to help you rebound from childbirth in a safe progressed manner. An orthopedic physical therapist may be able to help as well if they feel your treatment is within their scope of practice. So, if you are looking for physical therapy after a C-section reach out to a local orthopedic or women’s health physical therapy clinic!
Postpartum Physical Therapy in Queensbury & Saratoga
Postpartum physical therapy is not just about managing symptoms, it’s about empowering women to take control of their health following childbirth. By working closely with a skilled women’s health physical therapist and adhering to a personalized treatment plan, new moms can safely strengthen and tone abdominal muscles, lose extra pregnancy weight, and improve energy, sleep and stress. If you or someone you know has recently given birth, consider the transformative potential of Physical Therapy.
To schedule an appointment for postpartum physical therapy in Malta, Saratoga Springs, Delmar or Queensbury NY, please call (518) 289-5242.
References:
- Exercise after pregnancy. ACOG. 2022. Accessed June 17, 2024. https://www.acog.org/womens-health/faqs/exercise-after-pregnancy.
- Targonskaya A, ed. Exercises after cesarean delivery: What you should and shouldn’t be doing. Flo.health. 2018. Accessed June 17, 2024. https://flo.health/being-a-mom/recovering-from-birth/postpartum-problems/exercises-after-cesarean-delivery.
- Advice and exercises following caesarean section. Milton Keynes University Hospital . June 2023. Accessed June 18, 2024. https://www.mkuh.nhs.uk/patient-information-leaflet/advice-and-exercises-following-caesarean-section.
