Exercise after a cesarean section is actually okay to do as long as the mother has finished undergoing the recovery period. Even so, the type of exercise that is undertaken is also not arbitrary. To find out what types of sports are right, see the detailed explanation below, Bun.
Exercise after a cesarean section should not be done in a hurry. At least, you need about 6 weeks to rest after a C-section. After going through that period, then you are allowed to do sports as you usually do.
The type of exercise you do should also be light, first, Bun, such as stretching, Kegel exercises, or walking. At 4-6 months after giving birth, then you can start doing fairly strenuous exercise, for example, exercise to tighten the abdominal muscles.
Post-C-section Sports Movement
There are several benefits of exercise after a cesarean section, including to help recovery, help tighten abdominal muscles, and reduce the risk of injury. While you may feel a bit of pain at the stitches, light exercise generally won't do any harm.
The following are some types of post-cesarean exercise that you can do at home:
1. Upper body stretch
To relieve muscle tension and restore your flexibility of movement, try doing the stretching movements below at least 10 times a day. Some ways of stretching exercises that can be done include:
- Take 2-3 deep, deep breaths every half hour to help practice breathing.
- Sit up straight and rotate your shoulders back and forth 20 times. This can be done every 1 hour to stretch the joints, so that the body feels more relaxed.
- Close yourself to the wall and stretch and slowly raise both hands above your head until you feel the tummy muscles pulled. Hold for 5 seconds, then relax. Repeat 5–10 times to increase the flexibility around the seam area.
2. Leg stretch
To stretch your legs, there are several ways you can do:
- Lie on your back with your knees bent and your feet flat.
- Place a towel or put on socks so your feet can move more easily on the floor or bed.
- Inhale, then exhale. As you exhale, draw in and tighten your abdominal muscles inward, but keep your back flat against the base.
- Slowly straighten your legs away from your body until they are fully extended, then return to the starting position.
- Repeat alternately 10 times on each leg. This counts as 1 set.
You can do this exercise 1 set a day. This exercise helps to train the abdominal muscles and is recommended only if the postoperative pain has greatly reduced.
3. Pbelly breathing
This exercise is very good to do to restore the muscles of the abdomen, back, and buttocks Mother. Belly breathing is also easy to do anywhere, whether in bed or in front of the TV. How to do this is as follows:
- Lie on your back on the sofa or bed.
- Relax, then place your hands on your stomach. Inhale through your nose and feel your belly expand with your hands.
- Exhale through your mouth and deflate your stomach. Hold for 3 seconds.
- Repeat the above movement 5-10 times, 3 times a day.
While doing this exercise, focus your mind only on the flow of your breath. In addition to training the strength of your mother's muscles, this exercise is also light and good for relaxation.
4. Kegels while sitting
Kegel exercises can also be done to activate and tighten the pelvic floor to help mothers control the flow of urine after childbirth. Here's how to do it:
- Sit on the edge of a chair with your feet on the floor.
- Tighten your pelvic floor muscles like you want to hold your pee, then hold for 5 seconds.
- After getting used to it, the duration can be increased to 10 seconds, according to your ability. Follow it by taking long, deep breaths.
- You can try doing this movement while standing or lying on your side. Repeat 8-12 times, with a 2-minute break between each contraction.
If you want, this post-cesarean exercise can actually be done since the urinary catheter is removed.
5. Squat Wall
Squat wall is also good to do to train all the muscles of the body at the same time. Here's how to do it:
- Stand a little closer to the wall.
- Lean your back against the wall, then bend it so that your body is in a position resembling a sitting while leaning against a wall.
- Make sure your knees and thighs form a 90-degree angle. Inhale deeply, then pull your belly toward the wall as you exhale.
- Hold the position for 1 minute.
- Repeat the movement 5 times.
This type of exercise is good for training various body muscles, such as the muscles of the pelvic floor, thighs, calves, and lower back. While doing this exercise, you can also practice Kegel movements.
The above post-cesarean exercises can help restore the tissue around the stitches and help the stitches become stronger. Mothers don't need to worry if exercising after a cesarean section feels heavy at first. If you do it regularly in the right way, you will get used to it and feel the positive effects on your body.
Things You Should Pay Attention To When Exercising
The rest of the pregnancy hormones can still affect the joints up to 6 months after the baby is born. When you are feeling energetic, maybe you can do several sports at once. However, on another day when you feel tired, don't force it, okay?
In addition, there are several things that must be considered when exercising after a cesarean section to prevent disturbances in the mother's abdominal muscles:
- Avoid lifting objects that are heavier than your baby's body weight for at least 2 months after surgery.
- Stop exercising if you feel sick.
- Avoid doing movements that focus on the stomach dominantly, such as sit-ups, planks, or candle style.
Exercise after a cesarean section is one way to speed up recovery. However, if not done carefully, exercise after a cesarean section can actually prolong your healing period.
If you feel unnatural or unbearable pain during or after exercise, you should immediately consult a doctor. You can also ask for recommendations for post-cesarean exercise options that match your condition.