Q: “I’ve recently has a C-section and everything seems to have gone well in the recovery process and my baby is now 3 weeks old. I really want to start doing some exercise again and feel physically ready to do so, but all my baby books say wait until my baby is 6-8 weeks old and only after a GP check. Is this the case or if I feel OK, fit and healthy can I start doing gentle exercises?”
It’s great that you have recovered so well, it’s important though to be sure that your scar has healed and to not rush into doing the wrong kind of abdominal exercises too soon. There are some great essential gentle breathing techniques that are safe to do before 8 weeks (which is the stage at which you have your post natal GP check and where they will ensure there are no complications to prevent from ‘formal’ exercise).
These 2 breathing techniques will help restore the connection between the nervous system and tummy muscles again.
1. Deep Diaphragmatic Breathing. Sit tall (avoid slouching) and rest your hands on your rib cage. Inhale through the nose for a couple of seconds, allowing your rib cage to fill with the air and expand laterally. Exhale slowly for about 4 seconds and gently pull your belly button in and down as if it is going back inside you and sinking down. The aim is to try to feel some sensation in your lower abdominals.
2. The ‘Hiss’ with pelvic tilt. Lie down and take three short sharp outward breaths (make a ‘hiss’ sound) through your mouth. At the same time, draw your belly button in and down towards your tailbone and push your tailbone up and away, without lifting your hips off the floor. You can also walk gently for just 15 minutes a day, on most days, which will help lift your spirits and bring your body some Vitamin D from the great outdoors.
