THEE JOEL'S BLOGS: EXERCISE FOR CS MOTHERS

Exercise for Cs mothers

Once you have fully recovered from your c-section and no longer have any pain, it's usually safe to start low-impact exercises, such as swimming, pilates, yoga, gentle jogging, and low-resistance gym work.

Tips to reduce belly fat after Cs birth are Get a Postnatal Massage: Massages help to break up belly fat and release fluids from the lymph nodes which can greatly help in weight loss post-c-section delivery, Breastfeed, Walk Off the Extra Weight, Bind Your Tummy, Take Up Yoga, and Get Adequate Sleep.

If you what to start the exercise you should at least wait until 6 weeks post Cs delivery. If you what to tie your belly, you should weigh until your scar is fully healed.

Things to avoid after Cs birth

Sexual intercourse until your health care provider tells you that it is safe.
The use of tampons or douche.
Taking baths until your incision is healed and you are no longer bleeding.
Public pools and hot tubs.
Lifting anything heavier than your baby.
Repeatedly using stairs.

Does C's belly disappear?

A healthy lifestyle can't make a c-section scar and bulge go away while diet and exercise can help women lose excess fat after pregnancy. Some women may find their c-shelf sticks around for years, while others may notice the area gradually flattens over ti

How do I know my Cs are healing well?

For about six to eight weeks after the baby's birth, your c-section incision should be completely healed. And you'll be able to gradually resume most of your normal activities, including exercising, driving, and lifting items heavier than a baby.19 Jul 2021. Although, it takes 3 years for you to heal for each layer.

Foods that help you to heal after Cs section are Whole grains, especially oatmeal, Dark, leafy greens (alfalfa, kale, spinach, broccoli), Fennel, Garlic, Chickpeas, Nuts, and seeds, especially almonds,

Ginger, and Papaya.

Exercise after Cs section

Belly breathing.
Seated Kegels.
Wall sit.
Cesarean delivery scar massage.
Leg slides.

1-Belly breathing

Belly breathing exercise is a great relaxation technique. The exercise also helps retrain the core muscles to work together during daily activities. Muscles worked: transverse abdominis

How do Belly breathing, Fast Lie on your back on a comfortable bed or couch. Second place your hands on your belly and relax your body. Third Take a deep breath through your nose, feeling your abdomen expand into your hands. Forth Breathe out through your mouth. Firth, As you exhale, pull your belly button in toward your spine, contracting your abdominal muscles. Hold for 3 seconds. Repeat 5 to 10 times, 3 times a day.

2-Seated Kegels.

Kegels are an excellent exercise to strengthen and activate the pelvic floor. They have been shown to decrease stress incontinence following childbirth. After a C-section, you may have a urinary catheter and these exercises will help after the catheter is removed.

Muscles worked: pelvic floor A layer of connective tissue called the fascia connects the muscles of the abdominals to the pelvic floor and helps them work together for optimal performance.

How to do Seated Kegels

Fast, sit on the edge of a chair with your feet on the floor. Second, Contract the muscles of the pelvic floor. It should feel like you’re trying to hold back the flow of urine. Third, Imagine you’re closing all the openings of the vagina, anus, and urethra.

Forth, imagine lifting them up away from the chair. Hold this contraction as long as possible. Firth, Start with 5 seconds and work up to a longer duration.SeventhTake a deep breath in and then breathe out fully, relaxing the contraction.

Eight Try Kegels in different positions like standing or lying on your side. Perform 8 to 12 times with a 2-minute rest between contractions. Repeat 2 times per day.

3- Wall sit.

Muscles worked by the Wall sit exercise are the quadriceps, hamstrings, pelvic floor muscles, core, and lower back.

How to do Wall sit

Fast stand with your feet 1 to 2 feet away from the wall. Second Slowly lean back toward the wall, lowering yourself into a sitting position. Third Your hips and knees should be at 90 degrees to one another. Fourth Engage your core.

FirthTake a deep breath in and while you exhale, feel as if you’re pulling your belly button into the wall. Sith For an added bonus, contract your pelvic floor by doing a Kegel while holding this position. Hold for as long as possible. Rest for 1 minute, then repeat 5 times.

4-Cesarean delivery scar massage

The different layers of skin and fascia can become adhered to each other, limiting your range of motion as a cesarean delivery scar heals. Only begin scar massage after your scar is healed and your doctor gives you the green light.

Areas worked: fascia, connective tissue. These adhesions may lead to future problems like urinary frequency, or hip or back pain. A scar tissue massage helps break up the adhesions and assists with proper tissue healing.

Before engaging in exercise postpartum be sure to consult your doctor. Working up to more challenging movements always starts small. Always Avoid activities that place a lot of stress on the abdominal muscles and hip joints. For instance, if you notice an increase in bleeding, fatigue, or inflammation of the scar area, stop and seek medical help.

How to do scar massage

Fast lie on your back with your fingers positioned above your scar. Second, pull the skin with your fingertips around the scar and observe its movement. Third, try sliding it up and down and side to side. Notice if it moves more easily in 1 direction than another.

Fourth Working in 1 direction, slowly moving the scar back and forth. You will want to start off gently and gradually move up to a more aggressive massage. Firth Move the scar up and down, side to side, and even around in circles.

Small movements are better, but tissue mobilization can be done in all areas of the abdomen. If the scar is painful, stop and try again at a later date. Once you feel comfortable, you can perform this massage once a day.

5-Leg slides

Leg slides support the linea alba, a fibrous structure that extends from the xiphoid process down to the pubic bone and also supports core stability. Muscles worked: transverse abdominis.

How to do Leg slides

Fast, Lie on your back on the floor with your knees bent and feet flat on the ground. Wear socks or put a towel under your feet to allow your feet to slide easily on the floor. Second, Take a deep breath. As you exhale, contract your abdominal muscles by pulling your belly button to your spine without changing the curve of your lower back.

Third, While maintaining this contraction, slowly extend your foot away from your body until the leg is fully extended. Forth, Slowly bring it back to the starting position. Then Repeat 10 times on each side. Perform once per day.