Mother, Like This is the Recommended Sports After Caesarean section

Mothers who underwent Caesarean section, must be more patient to undergo recovery after the baby is born. Labor by cesarean section generally takes longer to recover than normal labor. Including if you want to go back to exercise. Pregnancy lasts 9 months. So give approximately the same time so that the body of the Mother returned to normal. You need at least 1.5 months to rest after Caesarean section. After this time period, Mother can start gradually to move back to her ability, for example starting with walking for 5 minutes, then increasing the duration of walking to 10 minutes, and starting to try swimming or cycling. However, ask your doctor first, whether your physical condition is healthy enough to exercise. After 4 to 6 months after childbirth, Mother can already start doing exercise training to tighten the abdominal muscles.

Sports Movement After Caesarean section

There are several benefits of exercise after Caesarean section, including reducing the risk of injury, helping postoperative recovery, and helping to tighten the abdominal muscles. Although you will probably feel a little pain in the stitches, but generally mild exercise will not be dangerous. The following exercises can be done anywhere and do not require special tools:

• Stretch

To ease tension and restore flexibility, you can try stretching below at least 10 times a day.
• Every half hour, take 2-3 times a deep, deep breath. To help practice breathing, which is needed during later activities.
• Sit up straight and rotate your shoulders 20 times forwards and backwards. This can be done every hour to stretch the joints, so that the body feels more relaxed.
• You can also do light stretches by standing while leaning against the wall. Then spread and raise both hands slowly above the head so that the abdominal muscles feel pulled. Hold for 5 seconds, then relax, repeat up to 5-10 times to increase flexibility around the stitching area.

• Stomach breathing

This exercise can be done in bed or in front of the TV. The trick, lie on your back on a sofa or bed. Relax the body, place your hands on the stomach. Inhale through your nose, and feel your belly expand with your hands. Remove the breath through the mouth, deflate the stomach. Hold for 3 seconds. Repeat the above 5-10 times, three times a day. This exercise is mild, and good for relaxation, can also help train the abdominal muscles.

• Kegel while sitting

Kegel exercises are exercises to activate and tighten the pelvic floor, also help you control postpartum urine. You can sit on the edge of the chair, with your feet flat on the floor, then tighten the pelvic floor muscles like you want to hold back urination. Hold for as long as possible, starting from 5 seconds, then after accustomed, the duration can be increased to 10 seconds, according to the ability of the Mother. Passionate by taking deep and deep breaths. Mother can try to do this movement while standing or lying sideways. Repeat 8-12 times, with a gap of 2 minutes per contraction.

• Leg stretch

You can lie on your back, with your knees bent and your feet flat. Place a towel or wear socks so your feet can move more easily on the floor or a mat. Inhale, then discard. When exhaling, inhale and tighten your abdominal muscles, but keep your back straight. Slowly stretch your legs away from your body until they are fully stretched. Then return to starting position. Repeat alternately 10 times on each leg. Mother can do this exercise 1 set in a day. This exercise helps to train your abdominal muscles, and is recommended only if the pain from the surgery has been significantly reduced.

• Squat the wall

Stand rather close to the wall. Slowly lean your back against the wall with your knees bent so that your body is in a position like sitting while leaning against the wall. Make sure your knees and thighs form a 90 degree angle. Inhale deeply then pull the stomach toward the wall while exhaling. In this position, Mother can also practice the Kegel movement. Hold for 1 minute. Repeat 5 times. This type of exercise is good for training various body muscles such as pelvic floor muscles, thighs, calves, to the lower back.

The above exercises will help restore the tissue around the stitches and help the stitches become stronger. Mother does not need to worry because exercise in the early days after childbirth does feel heavy, but if done routinely in the right way, these exercise exercises will have a positive effect on your body after giving birth.

Things to Avoid When Sports

No need to be forced, because the remaining influence of pregnancy hormones can still affect the joints up to 6 months after the baby is born. Mother can start slowly, then gradually increase the duration and frequency of exercise. If you want to lose weight and tighten your body after delivery, you need to be consistent in exercising. Also, if you exercise at the gym, it is important to inform the instructor that you just had a cesarean. But avoid lifting heavy objects first, for at least 2 months after surgery. In addition, you should delay the type of movement that focuses on the stomach dominantly, such as sit-ups, planks, or lifting your legs up while lying down. This type of exercise risks causing disruption to the abdominal muscles of the mother who had just undergone a Caesarean section. Although some of the above types of sports are classified as safe, but you should consult a doctor before returning to exercise after Caesarean section, and do not forget to pay attention to the condition of the body. It is best to stop the exercise and consult a doctor immediately if the pain is unnatural or unbearable. It could be that you start exercising too soon. In addition, consult a doctor if the surgical wound still hurts after 3 months postpartum, or if it is still difficult to do lower abdominal exercises.