After birth, we are typically given fairly little advice on HOW to approach our postpartum recovery, C-Section Scar Mobilization and return to fitness other than:
- Wait til you’re all cleared to resume exercise
- But… what exercise should you do at that point? Like, just any exercise?
And then after a cesarean birth, aka major abdominal surgery, there is even little advice other than don’t pick up more than ten pounds (when the combined weight of your baby and bag is probably heavier than that).
However, typically after surgery, physical therapy is recommended to include SCAR MOBILIZATION. It is the standard after surgery to address the scar with mobilization to improve the aesthetics, but more importantly the FUNCTION of the individual after MAJOR surgeries!
Let’s explore the benefits of scar mobilization!
You may realize that some of your symptoms are actually related to your scar adhesions, such as low back pain!
7 Reasons You Should Mobilize Your C-Section Scar Now!
During a c-section birth, there are seven layers cut through that are then repaired after birth.
- Skin
- Subcutaneous Tissue
- Fascia
- Abdominal Muscles
- Peritoneum
- Uterus
- Amniotic Fluid Sac (but this is removed during birth)
Before a cesarean birth, the tissues of the lower abdomen would glide smoothly over one another during movement.
But when tissue is damaged, such as from a cesarean birth or surgery, the tissue layers can become sticky or adhere to one another in the healing process. This can result in scar adhesions, where the different tissue layers have adhered or stuck to one another.
Scar mobilization can break up these adhesions (so layers don’t stick to one another) and also allow the tissue fibers to align in a more organized fashion so they are stronger!
This can result in an improved appearance of the c-section scar, but more importantly, improved function for YOU after your birth.
Learn self-guided scar mobilization techniques in our online course and webinar with Casey, 2x c-section mama, and physical therapist. Our online course teaches you how to begin approaching your postpartum recovery after a cesarean birth. You can bundle our scar mobilization course with our c-section recovery program for a discounted rate!
1. No more c-section shelf!
The c-section shelf, where the incision site sinks into the abdomen, is a common concern: how do I improve the appearance of this shelf-like scar?
At MamasteFit, our focus is never on aesthetics BUT a shelf-like appearance of a c-section scar is a sign of a functional issue.
If your c-section scar has a shelf-like appearance or is sunken at the incision, this is usually due to the incision adhering to surrounding structures or tissue layers.
Scar mobilization will break up these adhesions and allow the incision to align more smoothly with the rest of the lower abdomen.
2. Decreased low back pain
Another common complaint is low back pain! Scar mobilization can improve or alleviate low back pain!
If you have scar adhesions, these adhesions can PULL surrounding layers toward the incision site.
This means that everything is being pulled towards your lower abdomen, and there is increased strain everywhere else: mainly the low back!
Think about it like this:
If you had a resistance band wrapped around your waist, and then you started to bunch it up towards the front. You would likely notice that the band across your lower back is fairly stretched and there is increased tension across that portion of the band as you pull it forward.
This is what is happening when we have adhesions at the incision site: the low back is overlengthened due to the pulling to the front of the abdomen.
Scar mobilization can release these adhesions and relieve low back pain!
3. Improved core connection
Since adhesions can affect the communication between muscles, scar mobilization could improve the connection!
The abdominals are cut through as a part of a cesarean birth, so their rehab after birth is important.
While we can focus on all sorts of abdominal exercises (and we incorporate so many beneficial ones in our c-section recovery program), we also need to address HOW the muscles and tissues are moving and working together (and HOW our brain is connecting with those muscles).
Scar mobilization can reorganize the tissue layers so they function better together, plus it can reset how our brain connects with our abdominal muscles after surgery!
Our c-section recovery program is focused on supporting your core reconnection and return to fitness after birth. In 2019, we realized that the approach to recovering after a cesarean birth needed to be different than a vaginal birth because it was different!
We designed our c-section recovery program with Casey, a physical therapist and 2x C-section mom, to support the c-section mom community. You deserve to feel stronger and more connected after birth too!
4. Decreased sensitivity or increased sensation
Scar mobilization can reset the neuromuscular connection at the incision site to decrease painful sensitivity and/or increase sensation in numb areas!
It may seem counterintuitive to touch a place that is sensitive or numb (and seem strange that the same technique would improve two really opposite symptoms).
But scar mobilization can help reset the way we are receiving stimulus from the scar.
If it is overwhelming (or even emotional) to touch your scar, having someone else do it can be a good starting point such as your partner or even a physical therapist.
5. Decreased tugging or pulling sensations
If you are experiencing a pulling or tugging sensation from your scar, it could be due to scar adhesions sticking to other tissue layers!
Scar mobilization can reduce this sticking, and allow the tissue layers to glide more smoothly!
This can be especially helpful if you are working out and there is a lot of hip extension in your workouts, such as squats or deadlifts.
Incorporating scar mobilization into your warm-up could improve how you feel during your workouts and increase your athletic performance.
If you are experiencing a pulling or tugging sensation with hip extension (such as standing up), you can work on scar mobilization from a half-kneeling hip flexor stretch! Watch the video below for an example of the hip flexor stretch.
6. Quicker healing from diastasis/abdominal gap
Diastasis recti is the normal separation of the six-pack abs during pregnancy. But sometimes it can linger postpartum when it should spontaneously heal.
The way we improve diastasis is by increasing the density of the tissue between the six-pack abs. But if our core connection is being affected by scar adhesions, then it could affect our healing from diastasis.
Scar mobilization could support better core connection that may result in improvement from diastasis!
7. Improved overall function!
C-section scar mobilization can improve your overall function! This includes:
- Improved core connection and activation = improved spine and torso stabilization
- Decreased pain and discomfort due to scar adhesions
- Decreased bladders issues from the uterus adhering to the bladder
- Decreased pain with intercourse (uterine adhesions to surrounding structures can make deep thrusting during intercourse painful)
While the appearance of the scar is not necessarily the focus if the appearance is sunken in or shelf-like, it is an indicator of a functional issue!
Addressing scar adhesions can improve not only the appearance of your scar BUT more importantly improve your overall function after birth.
Mobilize your c-section scar for so many benefits!
Not only could mobilizing your scar improve the aesthetics of the c-section scar, such as getting rid of the c-section shelf appearance, but it can also more importantly improve your overall function!
Mobilizing your c-section scar allows the tissues to glide more smoothly, thus improving the function of the lower core!
When we mobilize the c-section scar, there is decreased discomfort and pain, healing from diastasis, and increased core connection after birth!
