Exercises to avoid after a c-section 0

Posted on 3, March 2016

in Category Uncategorized


Exercises to Avoid After A C-Section

As a new mum, adjusting to life with new responsibilities and new routines can be tough, but even tougher and more challenging if you have undergone a C-section. Your core and pelvic floor muscles have undergone a lot of pressure and changes throughout your pregnancy added to that of incisions, pulling and stress from a C-section you need to not be hard on yourself and give your body the adequate care and recovery you need to heal most effectively.

I have already shared with you some top tips on what exercises you can do to help build up your strength post a C-section so I thought it might be useful to know what exercises you should avoid post C-section. The exercises below are a good foundation to start with until you have built strength in your pelvic floor and your stomach separation (diastasis) is healed and strong. With all this said, if you are ever unsure or feel that things are getting worse, please seek help from a professional pre and post-natal exercise specialist or women’s physiotherapist who can guide you through exercises you are unsure of.

The following exercises are not recommended because:

  1. They can cause more harm than good
  2. They can increase the abdominal separation (diastasis)
  3. They could put more pressure on your healing scar
  4. They could put more pressure on your pelvic floor and pelvic organs due to your still being weak
  5. Put extra pressure on a weak bladder and could cause incontinence if you don’t suffer from it already

Exercises to Avoid After C-Section

  1. Traditional Abdominal crunches (a few examples)
    1. Full crunches
    2. Straight leg raises
    3. Bicycle legs
    4. Double toe taps
  1. Plyometric exercises
  1. Box jumps
  2. Skipping
  3. Running
  4. Sprinting
  5. Squat thrusts
  6. Push ups
  7. Renegade rows
  8. Deadlifts
  9. Plank

The above exercises require a lot of movement from your body in different directions and if have a compromised core this will eventually lead to back, knee or shoulder injury if you have not built the strength of your pelvic floor and diastasis up correctly first.

Intense exercise/exercise classes

  1. Buggy Bootcamp
  2. Body Pump
  3. Zumba
  4. Body Combat/Circuits

As mentioned above, these classes are great but only if you have built your foundation up first. You can’t build a house and start with the roof, it’s the foundations that are the most important to keep it strong. That is the same principle with our bodies.

SUMMARY

  1. If you feel pain in your muscles that can be a good thing, that you are working your muscles again
  2. However, if there is pain whilst exercises on your scar area and it continues 2 days post the training session it might be worth seeking advice and taking a step back
  3. I would recommend doing some scar massage or see someone who can offer this and guide you through doing ‘scar mobilisation’ yourself.
  4. Nutrition is essential; eating well to include lots of anti-inflammatory foods can help a healing scar.
  5. DRINK LOTS OF WATER – we are made up of 70-80% water we need it to think straight, keep hydrated and help connect our healing tissues.
  6. If you start doing something and it feels just not right, then stop and trust your instincts. Don’t just do things because others around you are. Look after number one (YOU) and then you can look after your little one more effectively too!
  7. If you can’t breathe during a workout please STOP the exercise
  8. If you are leaking during your workout or after, then this is a sign to stop and reassess your core strength before continuing with your training.

My post-natal Pilates classes are a great start to help you regain your pelvic floor and stomach strength. Why not check out my timetable www.physically-fit.co.uk  for the next start dates and get in touch to sign up.

 

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