In 2019, after Casey’s second unplanned cesarean birth, we realized that we needed to approach c-section return to fitness and recovery differently than someone who had had a vaginal birth. The birth paths were different-a c-section is major abdominal surgery, after all!
Thanks to her demands that we create something specific for the cesarean birth rehab, we created our C-section Recovery program. We had local c-section moms come and test the program in-person and created the program we have now for use by both our in-person clients and online clients!
Let’s break down the differences need to be included in a program that is specific to the c-section recovery and return to fitness!
C-Section Recovery Approach: Reconnecting the Anterior Oblique Sling
During a cesarean birth, the anterior oblique sling is cut which can affect our core connection. The anterior oblique sling runs from our chest, across the obliques and pubic symphysis (front pelvic joint), to the opposite inner thigh (adductor). This sling supports rotational movements to the front (think opposite shoulder to knee).
As we prepare for a c-section birth, we can incorporate more of these types of movements into our prenatal fitness to establish this neuromuscular connection to make it easier to access postpartum.
But, we can also incorporate movements that focus on this sling more heavily in our postpartum programming to support a reconnection after a cesarean birth.
The type of movements we could incorporate include:
- Crossbody movements:
- Opposite Knee Press
- Chest presses with rotation or inner thigh activation
- Side Lying Hip Abduction with Chest Press
- Pallof Press
- Rotational Movements
- Diagonal Pull Down
- Upward Chops
At MamasteFit, we understand that every pregnancy journey is unique. That’s why we’ve developed a comprehensive Childbirth Education Course that is tailored to meet your specific needs and concerns.
Our program covers everything from prenatal care to postpartum recovery, ensuring that you have all the information and support you need to make informed decisions about your pregnancy.
Join our course now and take the first step towards a safe, healthy, and happy pregnancy!
5 C-Section Recovery Exercises: Reconnect With Your Core
1) Crossbody Movements: Opposite Knee Press
The first movement you could incorporate after your all-clear (usually 6-10 weeks postpartum) is the opposite knee press.
Start with your hips down on the floor, then increase the challenge by elevating the hips or adding a banded pull down.
Movement tips:
- Start in a supine position
- Lift one leg as you press into the knee with the opposite hand
- Hold here for 3-5 seconds
- Then switch sides
- Tip: doing the same side will be easier than alternating sides
As you do the opposite knee press, you should feel a diagonal activation across the core from the chest to the opposite inner thigh (hand you are pressing from to knee you are pressing into).
Focus on ensuring the belly stays “down” or “flat” as you press. If you find the belly bulges or pushes OUT as you press, focus on EXHALE to lift up and in with the pelvic floor and core, THEN press.
But that advice alone may still feel very overwhelming! What do these progressions even look like? Let’s explore it!
If you want it all laid out for you step by step, join our postpartum fitness programs! We offer our programs in three main ways:
- 16-Week Postpartum Program in the Teambuildr app. Workouts are 45-75 minutes long to help you get back to big lifts, jumping, and running. We want you to be able to do WHATEVER it is you want to do physically.
- 12-Week Postpartum Mini Program in the Teambuildr app. Workouts are 15-20 minutes long to accommodate a busy schedule! Same programming design, but condensed to make t more manageable time-wise.
- Postpartum on-demand program are our full-length workout videos that you follow as you work out at the same time!
2) Chest Presses: Side Lying Hip Abduction and Chest Press
Next, we can transition to a side-lying position from supine. We want to challenge the core in different planes and set ups! This movement progression is included around week 3 of our c-section program.
In the side-lying hip abduction, we can emphasize inner thigh activation by squeezing a ball between the thighs as we press.
The top arm will press the band out, as you extend in the hips and squeeze the ball.
Movement tips:
- Starting in a side-lying position with the elbow, hip, and ankle in a line and knees sitting forward…
- Exhale to press the hips FORWARD (not up) and find extension in both hips…
- As you press the band forward
- And squeeze the ball
- Inhale to sit back
- Repeat 10-15 times per side
3) Chest Presses: Half Kneeling Pallof Press
Another chest press exercise, that you could include earlier (we include it around week 1 of our c-section program), is the pallof press. You can do the pallof press in a number of positions, such as supine, seated, or half kneeling. So play around with which variation feels best for you in your body. Remember, harder does not always mean better if you don’t feel as much activation or connection.
Movement tips:
- Start in your preferred position, such as supine, seated, or half kneeling.
- Bring the band to the center of your chest so you feel a pull towards the point of attachment
- Exhale to press the band straight out, keeping it aligned to the center of the chest
- You should feel an increase in resistance toward the point of attachment as you press out
- Inhale to bring the band back to the center of the chest
- Do 10-15 per side
4) Rotational: Diagonal Pull Down
Next, we can focus on rotational movements. We want to focus on rotational work towards the front, think shoulder to opposite knee.
The diagonal banded pull-down can be done in a number of positions, as well, such as seated, and half kneeling, and we can incorporate some more movement such as a lunge.
Similar to the pallof press, more does not always mean better! If you feel too unstable in the movement, you will likely not feel it as much in the core.
Movement tips:
- Start in your preferred set up, such as seated, half kneeling, or split stance
- In asymmetrical stances, the outside leg is forward
- Reach towards the point of attachment, ensuring there is already tension in the band
- Exhale to pull the band down towards the outside leg
- Hold here for 3-5 seconds
- Release, with control, to the point attachment
- Keeping the arms straight will be harder!
- Try 10-15 reps per side
5) Rotational: Upward Chop
And then we can try rotational work in the opposite direction with the upward chops! The upward chops can be done with a band or with a dumbbell, which makes it a client favorite since it’s more easily accessible with different types of equipment.
Similar to the other movements, there are a few different set ups: half kneeling or split stance, which could include a lot of movement with the legs. The move you are moving the legs, the less stable the movement will be, which could increase the challenge but also may be too much.
Movement tips:
- Starting in a half kneeling position, have the weight or band down towards the floor of the down knee.
- Exhale to rotate the weight up and toward the opposite shoulder
- Keep the arms straight, as this increases the length of the lever and can be more challenging
- Move slow and controlled; the more momentum the easier the movement.
Support your core reconnection after birth!
After a cesarean birth, the anterior oblique sling is disconnected, so we can focus our rehabilitation on reconnecting our neuromuscular connection with this sling. We can include movements that include crossbody focuses, chest press with opposite inner thigh activation, and rotational movements to reconnect with this sling!
We include movements like these and much more in our 16-week c-section recovery program that we developed with Casey, physical therapist and 2x c-section mom!