Mother, like sports that are recommended after a cesarean section

Mothers who have had a cesarean section must be more patient to recover after the baby is born. Caesarean section work usually takes longer to recover from normal work. Including if you want to return to exercise.
Pregnancy lasts 9 months. Give approximately the same amount of time so that your body returns to normal. It takes at least 1.5 months to rest after a cesarean section. After this period, the mother can start gradually returning to her abilities, for example by walking for 5 minutes, then increasing the duration of walking to 10 minutes and trying to swim or ride a bicycle. However, ask your doctor first if your physical condition is healthy enough to exercise. After 4 to 6 months after giving birth, the mother can start exercising to tighten the abdominal muscles.

Sports movements after cesarean section

Exercise after cesarean section has several benefits, including reduced risk of injury, postoperative recovery, and tight abdominal muscles. Although you may feel a little pain in the stitches, light exercise is usually not dangerous.

The following exercises can be done anywhere and do not require special tools:

stretching

To ease tension and restore flexibility, you can try stretching at least 10 times a day.

Every half hour, take two to three deep breaths. To help with breathing exercises, which are needed for future activities.
Sit up straight and rotate your shoulders 20 times forward and backward. This can be done every hour to stretch the joints, so that the body feels more relaxed.
You can also do light stretches while standing on the wall. Then, spread out and raise both hands slowly above the head so that the abdominal muscles feel pulled. Hold for 5 seconds, then relax, repeat 5 to 10 times to increase flexibility around the stitching area.

Abdominal breathing

This exercise can be done in bed or in front of the television. The problem is, lying on your back on a sofa or bed. Relax your body, place your hands on your stomach. Inhale through your nose and feel your stomach expand with your hands. Exhale through the mouth, deflate the stomach. Hold for 3 seconds.

Repeat the above steps 5 to 10 times, three times a day. This exercise is gentle, and good for relaxation, can also help train your stomach muscles.

Kegel in a sitting position

Kegel exercises are exercises to activate and tighten the pelvic floor and 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 as if you want to hold urine. Hold for as long as possible, starting from 5 seconds, then, after accustomed, the duration can be increased to 10 seconds, depending on the ability of the mother. Passionate by taking a deep breath.

The mother may try to do this by standing or lying on her side. Repeat 8-12 times, with a break of 2 minutes per contraction.

Leg stretch

You can lie on your back with knees bent and feet flat. Place a towel or socks so your feet can move more easily on the floor or on the carpet. Inhale, then throw. When you exhale, inhale and contract your abdominal muscles, but keep your back straight. Slowly spread your legs away from your body until they are fully stretched. Then return to the starting position. Repeat alternately 10 times on each leg. The mother can do this exercise once a day. This exercise helps train your abdominal muscles and is only recommended if the pain due to surgery has been significantly reduced.

Squat the wall
Stay close to the wall. Slowly lean your back against the wall with your knees bent so that your body is in the same position that you sat on when leaning against the wall. Make sure your knees and thighs are at a 90 degree angle. Take a deep breath and pull your stomach toward the wall while exhaling. In this position, the mother can also practice the Kegel movement. Hold for 1 minute. Repeat 5 times. This type of exercise is useful for training various body muscles such as pelvic floor muscles, thighs, calves, lower back.

The above exercise will help restore the tissue around the stitches and make it stronger. The mother does not need to worry because exercise at the beginning of the postpartum is heavy, but if done systematically in the right way, it will have a positive effect on your body after giving birth.
Things to avoid when exercising

No need to force yourself, because pregnancy hormones can affect joints up to 6 months after the birth of a baby. Mothers can start slowly, then gradually increase the duration and frequency of exercise. If you want to lose weight and tighten your body after giving birth, you must be consistent in exercising. Also, if you are training in the gym, it is important to let the instructor know that you have just had a cesarean.

But avoid lifting heavy objects for at least two months after surgery. In addition, you need to postpone the types of movements that are mainly focused on the stomach, such as crunches, boards, or lifting legs when lying down. This type of exercise can interfere with the abdominal muscles of mothers who have just had a cesarean.

Some of the sports above are classified as safe, but you should consult a doctor before continuing after a cesarean section, not to mention the condition of the body. It is best to stop exercising and consult a doctor immediately if the pain is unnatural or unbearable. You can start training too early. In addition, consult a doctor if the surgical wound still hurts after three months postpartum or if it is still difficult to do lower abdominal exercises.