Movement + exercises to recover from a C-section, promote scar healing, and improve core and pelvic floor function. 

By Lauren Fitter, pre and postnatal exercise specialist

As a mom of two daughters born via C-section, I know how difficult and daunting the recovery can be. A C-section is a major abdominal surgery that has a significant impact on a woman’s body, and especially affects core and pelvic floor function. However, postpartum women are often left without guidance on how to properly recover and return to exercises post C-section. Here are my tips on how to gradually introduce movement to promote core and pelvic floor healing and return to exercise postpartum. 

1. Early movement + mobility in weeks 1-3 post C-section  

Most hospitals will gave you up and moving in as little as a few hours post-op. This is important for improving circulation after a C-section. As soon as you feel ready and assuming you do not have any complications from surgery, you can introduce gentle mobility and breath work while lying in bed for a few minutes. This will help improve core and pelvic floor function early on and release tension in the body. After leaving the hospital, continue to prioritize gentle mobility, breath work, and incorporate light walking as much as is comfortable. Make sure not to overexert yourself and spend the majority of these first few weeks resting, which is essential for a proper recovery. 

Check out my early breath work and mobility exercises here 

2.  Movement + Exercise for weeks 4-12 post C-section 

This period is critical for spontaneous healing and intentional movement to promote recovery. Continue to prioritize daily mobility and breath work. As healing continues, you can begin to add in gentle core exercises as well as full body exercises to gradually build strength. I recommend 5-15 minutes of daily mobility, breath work, and core work during this time. My C-section Recovery Plan is designed to promote healing after a C-section, including improving mobility, core and pelvic floor function, and overall strength. 

Find my C-section recovery plan here. 

3. Movement + Exercise for weeks 13 and beyond post C-section 

At this point, you have built a strong foundation of movement and are ready to gradually  increase intensity to continue strengthen the body post C-section. Now is a good time to introduce scar massage and mobility to help break up scar tissue and reduce adhesions that can inhibit core function.  

Here is a simple tutorial for C-section scar massage and mobility

Continue with daily mobility, breath work, scar massage and deep care and pelvic floor exercises. Gradually start to increase the duration and intensity of your workouts. Now is a good time to add in strength training, cardio and other forms of exercise that you enjoy. There are many benefits to adding in strength training specifically during this time. You will want to ease into your workouts, though, and respect where your body is at in the healing process.

Check out my C-section workouts: strength, cardio and more! 

Other tips for recovering from a C-section 

Recovering from a C-section is emotionally and physically taxing, and taking the time to rest and properly heal with intentional movement will set you up for success postpartum! Give yourself time, grace and respect what your body has and is doing to heal itself and care for a new baby. Trust the process and know that healing with happen with time, intentional exercise, good nutrition and patience.

If you are looking for a structured plan to follow and a daily workout schedule for healing and rebuilding strength after your C-section, check out my C-section Recovery Youtube Guide.