When can I return to sports after cesarean section?

Exercise is one way to stay in shape, even if you are just recovering after giving birth. However, you may be wondering when is the right time to return to sports after (post) normal delivery or cesarean section?

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When can you return to sports after giving birth?

Mothers who delivered their babies by caesarean section took longer to fully recover than mothers who gave birth normally.

The process of recovery and care after normal delivery and post-cesarean section can vary for each mother.

The difference in recovery time after (post) normal delivery and cesarean section is what affects when the mother can exercise after childbirth.

According to the American College of Obstetricians and Gynecologists, mothers undergoing normal delivery can exercise as soon as the baby is born.

Usually, doctors recommend mothers to exercise a few days after a normal delivery or when the mother's body feels ready to do it.

Meanwhile, for mothers who undergo a cesarean delivery, it generally takes about 6-8 weeks to rest before they can return to their normal activities.

In fact, it may take even longer rest time if there are complications or infections in your caesarean section scar.

Launching from the Baby Center page, if after 6 weeks You feel fit and the doctor has given you the green light, it's okay to do sports after giving birth to a cesarean section.

Types of exercise after childbirth that are safe to do

Even though it has been permitted, the types of sports that can be done after the mother gives birth are certainly not too heavy at first.

Sports that are classified as safe for mothers after cesarean delivery include leisurely walks, brisk walking, Kegel exercises (pelvic floor exercises), postpartum exercise, swimming, and yoga.

This type of exercise is healthy but does not cause pressure on the surgical scars after (post) normal delivery and cesarean section.

The exception to swimming sports should only be done when the bleeding in the puerperium, or lochia, stops.

However, for women who experience pelvic prolapse after childbirth, it's best to avoid exercises that put pressure on your stomach or require you to sit on your stomach, such as sit-ups and squats.

This is because the exercise can put a lot of pressure on the stomach which makes you uncomfortable, so that the stomach hurts after childbirth.

You can exercise indoors or, if outdoors, choose a shady spot.

Don't forget to always bring drinking water to keep your body hydrated and take breaks so you don't get tired.

The choice of sports movements that can be done after childbirth, namely:

Exercise lifting both legs alternately

You can do this exercise to lift your straight legs up while you are lying down.

If you feel pain when lifting your leg, especially at the incision area, this is a sign that you are too soon to start exercising.

You can repeat the leg lift test every week until you feel no pain.

Exercise improves posture when standing

If the exercise of lifting both legs while lying down is not possible, alternatively you can do exercises to improve posture while standing as much and as often as possible.

There may be pain, but this is natural because you are used to bending over during pregnancy and there are stitch marks.

Exercises to strengthen the abdominal muscles (pelvic tilt)

If the exercise to improve posture is correct, then a few months later when you feel comfortable you can start sports that strengthen the abdominal muscles.

Here's how to exercise to strengthen the abdominal muscles:

1. Lie down and bend your legs
2. Smooth your back to the floor by tightening your abdominal muscles and slightly bending your pelvis.
3. Hold the movement for about 10 seconds, then do up to 10-20 repetitions.

Tips for exercising after giving birth

New mothers who want to do sports after giving birth, may often be haunted by many dilemmas.

Mothers usually feel that they don't have time to exercise or experience hormonal changes that make the body tired quickly.

However, don't give up just yet because you can still find and outsmart this to still be able to do sports after (post) childbirth in the following ways:

1. Try stealing time

Start exercising by setting a free time, for example during the hours when your baby is sleeping or when someone helps look after your little one.

With the start of this exercise routine, you will slowly try to get back to something routine, namely exercising.

2. Find sports activities with children

You can still outsmart many ways to take the time to exercise, for example by exercising with children.

Take your little one around in the park or walk around the house in a stroller.

Besides being able to do light activities while pampering your eyes with the view, you can also burn calories from walking with your baby.

In addition, for those of you who like to practice yoga or swim, try taking yoga classes with the available babies or toddlers.

Not only can you exercise, you can also make yoga and swimming a special time with your little one.

Yoga exercise for nursing mothers

For mothers who have just given birth, they will certainly be preoccupied with new activities, namely breastfeeding babies who often don't know the time.

Babies may wake up hungry in the middle of the night or very early in the morning. More than that, the length of breastfeeding can not be predicted because it depends on the wishes of the little one.

It is for this reason that breastfeeding often makes the mother's back, neck and shoulders stiffness erratically. Psstt.. Practicing yoga can be a way for breastfeeding mothers to overcome soreness!

As a nursing mother, it's good to practice various yoga movements such as:

1. Sphinx pose

Source: Parenting Firstcry

The sphinx pose is a yoga movement for nursing mothers that can be done while lying on your stomach.

Here's how to do the yoga sphinx pose as a sport for breastfeeding mothers after giving birth:

1. Rest on your arms to lift your upper body (torso).
2. Keep your neck straight, while your stomach rea down against the floor or mattress.

2.Cat-cow stretch (Chakravakasana)

Source: Pop Sugar

During the breastfeeding period, the spine will feel sore and feel like bending over. This sensation will usually last and continue to appear even if you are not breastfeeding.

To restore flexibility to your spine, try stretching the cat-cow stretch:

1. First of all, position yourself as if on all fours with your palms and knees resting on the floor.
2. Then move your back in an upward curve or lift it up high.
3. Repeat 8 to 12 times until you feel the stretch has an effect on your spine and neck area.

3. Downward facing dog (Adho Mukha Svanasana)

Source: Parenting Firstcry

This yoga exercise movement for nursing mothers can be done when you want to stretch the spine and chest.

Here's how to do yoga with a downward facing dog after giving birth:

1. First of all, stand up straight.
2. Then slowly bend over and place your palms on the floor with your arms and legs straight.
3. Keep your legs and arms shoulder-width apart so that you maintain your balance.
4. Hold this position for about one minute then repeat as needed.

Remember, even if you are absolutely sure that your body is strong and fit, it is still very important to consult a doctor first before starting to exercise again after giving birth.