Exercise is often an option to maintain fitness and restore our bodies after giving birth. Because every woman after giving birth wants her weight back to normal. But it’s different if we have to do a caesarean operation. But we can’t just choose sports after a caesarean, okay? After giving birth, the weight will usually increase. But you don’t need to worry; regular exercise can return your weight to normal. However, mothers who undergo caesarean section must be patient. Because not all sports can be done after a caesarean.
Mothers who undergo caesarean delivery must be patient to do sports. Because the recovery period for a caesarean section is more extended than normal delivery. Generally, Mama takes 1.5-2 months for the recovery period after a caesarean section.
Well, when Moms’ fitness has started to return to normal. We can choose several types of sports that can be done after a caesarean section:
Muscle stretching Exercises After Caesarean Section
One of the good sports to do after a caesarean is muscle stretching exercises. Muscle stretching exercises aim to stretch the abdominal muscles, and make our bodies more relaxed. If done regularly, our bodies feel tighter.
How to do muscle stretching exercises after a caesarean section: raise both hands up until the abdominal muscles are pulled. Hold for five 5 seconds, then release. Repeat this movement 5-10 times to increase the flexibility around the seam marks. You can try this muscle stretching exercise up to 10 times a day, okay?
To recover the muscles of the abdomen, back and buttocks after a caesarean section, you can practice abdominal breathing. Because this exercise can slowly reduce our weight after caesarean.
How to do belly breathing: take a lying position on a couch or bed. Relax your body, then place your hands on your stomach. Inhale through your nose and feel your stomach expand with your hands. Exhale through your mouth, and contract your stomach for 3 seconds. Repeat this movement 5-10 times.
Other sports that can be done after a caesarean section are Kegel exercises. This type of exercise is useful for activating and tightening the postoperative pelvis, as well as controlling the flow of urine after a cesarean section. So, you can do Kagel exercises only after the urinary catheter is released.
There are several ways to do Kegel exercises after a caesarean section. Mama can sit on the edge of the chair with her feet flat on the floor. Tighten the pelvic floor muscles; such as holding back urination.
Then hold for 5 seconds, then increase the duration to 10 seconds. Take a deep breath, and release. Repeat this movement 8-12 times with a 2-minute break, OK?
Next, exercise that we can do after a caesarean section, namely the squat wall. The benefit of squat wall exercise is to train the pelvic floor muscles, calves, thighs, the lower back. If done regularly, our body shape can come back toned as before.
To do the squat wall exercise, you can stand near the wall. Bend your knees and lean your back against the wall as if you were sitting. Make sure your knees and thighs form a 90-degree angle. Then inhale while returning to the starting position.
Downward Facing Dog
Furthermore, the downward-facing dog is a yoga movement that you can do to stretch your spine, chest, ankles, hamstrings and calves. If done regularly, this exercise can improve body posture more toned after a caesarean section.
To do downward-facing dog exercises after a caesarean section is also quite easy. You can start by standing up straight, then crouching while directing your palms to the floor, with your arms and legs straight.
Then open your feet and hands shoulder-width apart, and keep your body balanced. Hold this position for 1 minute, then repeat as hard as possible.
Those are some sports that you can do after a caesarean section. To tighten your body again, you can do some of these movements, right?