Can i do lunges after c section

I don't claim to be a medical expert but not only have I successfully healed my C-section, my abdominals are no longer numb, and I've successfully helped others who've had multiple C-sections even some 20 years ago find their core again.

I do know that I have had to do lots of outside research to help my muscles around my incision as well as my Transverse Abdominis TVA. These are some of the things that the doctors DO tell you after a Cesarean:. Here is what they don't tell you after a Cesarean or most abdominal surgeries. I have added my opinions to this:. If you take your painkillers that are encouraged, it WILL slow your bowels down. Not to mention they are already very slow after this major surgery. If you're breast feeding there are many pediatricians that think it can be harmful to the baby when taking strong painkillers such as Percocet.

I feel it can really cause your baby to be sedated and constantly fall asleep during feedings. Let's not forget the highly addictive qualities these narcotics have. The last thing a new mother needs to be dealing with is withdrawal symptoms from this drug. You may have pulling pains near the incision even 30 years later. I have several clients who are in their 50's and had C-sections. To this day they still have mild cramping and pains near the incision every once in awhile. Now why does this happen?

Down to the important stuff. After your abdominal wall is cut open and your muscles are separated to get a large baby out of your stomach, you are sewn up with several layers of stitches. What they don't tell you is after this surgery your brain loses proper connection with these muscles. Therefore it's important to do specific exercises to activate these muscles again. Since everyone heals at different speeds you may feel ready to do this as early as 3 weeks. Doing the typical crunches and sit ups will only target your Rectus Abdominis, which will not help at this time.

Some simple exercises to start are:. Getting on your elbows and knees. Really tucking your pelvis under. Make sure to squeeze your gluteus and tighten your quads. Even if you can go on your toes for the plank it's better to start small, so that the right muscles are being used and nothing else is taking over. Here is a video clip for this exercise in 3 parts. Here is an additional video clip that will really help that is current from Sept Here is a super embarrassing video of me teaching this 10 years ago.

But for laughing purposes go ahead and enjoy this old video of me, which is still effective. When you're ready to take it to the next level here is more of an updated video. Then eventually you can learn how to push-up properly. Do a little squeeze and hold. Also take your fingers and press in to your pelvis area where you should be feeling it.

This will also help tell the brain to start turning these muscles on. Do reps of these and repeat times when your body feels ready. Then exhale and bring your belly button in to your spine. Hold and repeat times. Perfect for when it's time for you to get moving again slowly and the build your way up. Check it out here. I could go on and on with diet and more exercises.

But to keep this relatively short these are some rehab exercises that doctors do not tell you to focus on after a Cesarean. Why they don't tell you, I don't know. We just get sewn up and are expected to deal with muscles that don't properly work and are left with a dysfunctional "pooch" belly.

For those who want their stomach to feel and look the same or even better, these are some ways to regain this. Hope this has answered some of your questions. There could be a book written about this! In fact maybe I will have to write one myself. But let's not forget the real reason why we go through this.

It's worth every bit of this and more! Here is me all sedated since they pumped me with Morphine, without my knowledge, holding my baby. Couldn't have been happier in this picture.

Below is first baby. If you want to see about my second experience visit here. Thank you for your interest in our cutting edge fitness programs and information. Labels exercise after pregnancy exercising after pregnancy postpartum working out after C-section.

Labels: exercise after pregnancy exercising after pregnancy postpartum working out after C-section. Howie B said…. Nice summary. I can only imagine that your exercise suggestions would be helpful for women who have given birth naturally as well? January 19, at AM. Lauren Brooks said…. Howie, These exercises most definitely would help any woman who gave birth naturally, due to the stretched out abdomen.

But would also help anyone who has a hard time finding there TVA. January 20, at PM. Sorry Lauren I just wrote under anon in the last post. I was also wondering your hight and weight because most of the chickies that I see kettlebelling are a bit taller and heavier then I am. Beth, I am a little under 5'3 and I weigh around close to pounds. No one has ever asked me how I stay motivated. That's a hard questions because there are many days where I am not that motivated.

I just know in the long run I am happier and I feel better so I make being healthy a priority in life. I know I am a better person when I am happy therefore the people that surround me will benefit. January 22, at AM. January 22, at PM. Tracy Reifkind said…. Lauren, I found that KB 2 hand swings were more rehabilitative than walking after my surgery not until 4 weeks post op , because there is no twisting at all, just straight forward movements. I had to be careful and not use too much weight of course, but walking, with the slight twisting of putting one foot in front of the other was, in my opinion, not as good!

And I had to laugh about the painkillers' constipating side effect! THE most important thing for me after surgery since I couldn't do anything else! When I returned to the Docs office 1 week post op, he said, "Now, if you haven't gone to the bathroom yet, you'll want to get som laxatives. We politely assured him the Doc that it had not been a problem for me!

January 29, at AM. Where were you a few years ago when we were going though this? Thanks for taking the time to put this post together. January 24, at PM. Hi Lauren, I found your blog when I was looking to see if anyone has pain after 5 weeks recovery.

Oh I am so much in pain, it is so ridiculous already. Anyhow, I can't believe that no one told you that you were getting morphine! I am a RN and you are suppose to tell a patient what they are giving you. What if you were allergic? If a nurse even thought about pressing it, she would be in serious trouble. I am a trooper so they ended up disconnecting it because I got up 9 hours after surgery. Furthermore, the nurses and doctors were constantly doing teaching when I was there.

Even though I am a RN I don't know everything, but I do know about medication administration and teaching the patient. So sorry that no one told you this. I am so sure you are over it, because this was written over a year ago. May 25, at PM. Wear an tummy wrap or belly band after birth whether c-section or vaginal birth.

Ask the nurse for one. The hospital usually have in stock for new moms. Be sure to wrap tight enough around your waist so it will aid in closing or minimizing abdominal separation as a result of the pregnancy. Our moms, grandmothers, and great-grandmothers did this. But somehow our women of today are not passed down this advice anymore. September 22, at PM. Mike Massie said….

Having a C-section was incredibly hard on my wife. It took her a very long time to recover, and made it difficult for her to bond with our son in those first few weeks. Bend your elbows slightly, tuck your chin in a bit and move your body forward so your breasts are over your hands. Then take a deep breath in so your ribcage expands laterally. Hold this position for 15 seconds.

You want to work your way up until you can do second intervals, twice in a row. Start by lying on your side with a pillow under your head for support.

You want your entire spine, from your head down to your buttocks, in a straight line. Make a fist with your upper hand and press it into the floor in front of your tummy.

Roll your hips forward a bit so they are stacked on top of each other. Bend your bottom leg so your knee is at a degree angle. Lift your top leg up to hip height, and glide your leg forward and then back into a straight line with your body. Repeat this 15 times with each leg for one set. Start this move in the same position as the side-leg glides; on your side with your knees at a degree angle.

Repeat this 10 times with each leg. Of course, Ryan points out that all of these are useless if your form is off. You need to be properly aligned, breathing correctly and engaging your core, which should feel as if your lower tummy is gently stiffening without forcing it! To see Ryan in action and working with a patient on these exercises, you can watch this video. Marianne Ryan is a New York City-based physical therapist who specializes in prenatal and postpartum physical therapy.

Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances. Getting Pregnant. Popular links under Pregnancy First Trimester.

Popular links under Baby Baby Month by Month. In these exercises the belly may be hanging towards the floor. The issue here is that, post C-section, the body still needs to regain the core strength required to perform these exercises optimally, and with a lessened risk of injury these injuries can show up in the form of lower back, hip, knee, and neck pain.

You need to re-train the body. Just as there would be with any other surgery, a C-section requires taking just a couple of steps back to teach the core and pelvic floor muscles that are so intimately affected by the procedure of a C-section, how to function at their best again.

Keep your sights on the long-term gains. This is where the physical results come from — consistency. If you're looking for an example of a safe strength training workout to do during C-section recovery, read this article. Knowing that you worked out the day or two before is great. Having some muscle soreness is good! We discussed several exercises to avoid post C-section, but if you're curious about what you can do, these article are helpful:.

If you work with women, you work with pre- and postnatal women. Make an impact. Build a thriving career. And join thousands of health and fitness professionals dedicated to changing the standard of care for women everywhere.

The following exercises are not recommended because: They could cause more harm than good. You risk damaging the pelvic floor or pelvic organs.