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Written by

Casey Backus, MPT, E-RYT 500

5 C-section Scar Mobilization Techniques for Effective Healing

  • C-Section, Core Rehab

In this article we will speak about effective scar mobilization techniques to help you reduce pain, improve mobility, and minimize the appearance of scars from a C-section.

Yes, touching your scar may invoke emotions from your birth experience; honor that space and respect that you may be healing both physically and emotionally from your c-section. Your scar is your baby’s first entry into the world, but how you feel about it may not be as magical.

Ready to reclaim your body after a C-section? Join our exclusive C-Section Scar Mobilization Course on MamasteFit today!

Discover proven C-Section Scar Mobilization Techniques to heal faster, reduce pain, and regain your mobility. Don’t miss this opportunity to transform your recovery journey.

Enroll now and embrace a stronger, more confident you!

C-Section Scar Mobilization Techniques

Find a comfortable position, either supine, reclined, or side-lying; although lying on your back in a semi reclined position tends to be the easiest way to access your scar.

Then begin to explore touching the scar. Touch the skin above, below, and as the incision heals, directly on the scar. Just touch the skin, and explore how the skin feels and what you feel as you touch.

Explore sensation and texture with your scar, such as a toothbrush or cotton ball, to help reintroduce sensation to the healing area. Avoid hot and cold sensation, as the scar tissue may not perceive the temperature correctly.

You may not have a sensation in your scar; or maybe you have burning or it hurts when you touch it; or maybe there are no issues but you can feel pulling in your scar during certain movements.

C-Section Scar Mobilization Techniques: Deep Touch

First, touch the skin surrounding the scar: above, below, and then directly on the scar. Explore with small circles, and in various directions (up, down, left, right, diagonals).

Move only the superficial layer of skin first, so just that top layer of skin.

Watch the skin slide around, and pay attention to if there is a point where the skin does not “glide”.

Pause in those points of restriction, and spend more time there to work the skin apart.

Then, move the next layer of tissue, so slightly deeper circles and lines. Again, exploring if there is any tension or stuck points and spending more time there. Explore all around the scar and also directly on the scar.

Finally, begin to move the muscles underneath, with deeper circles and lines. This may be deeper than you would think to press, but should not be painful.

You may find that there is more tension or discomfort above or below your scar rather than directly on the scar.

Remember that your incision is not directly down. It may be more angled into your abdomen, so you may need to direct more attention at a more angled pattern.

C-Section Scar Mobilization Techniques: Pinch and Lift

C-Section Scar Mobilization Techniques: Pinch and Lift​

The next technique is the pinch and lift. Grab the skin on each side of the scar, and then lift the skin up. You may notice that the scar stays lower than the surrounding skin, similar to a hot dog bun.

Move along the scar, pinching and lifting. Pay attention to any points of “stuckness.” Spend more time on those places. You may need to pinch and lift the skin above and below the scar, as well! Focus on any places that may be pulling or feel tight.

After pinching and lifting, you can begin to wiggle the scar with the pinch and lift. Pull one side up and the other side down (right picture), and do this along the length of the scar.

Mobility Flow Exercises: Lunge

Come into a lunge position, with the back knee down, resting on the thigh with the forearms. Swing the back leg to a 45 to 90 degree angle.

Place one hand on the ground, inside the front leg, and then reach up. Focus on tucking the tailbone under to feel the stretch in the back leg’s hip flexor.

Mobility Flow Exercises: Reclined Hero Pose

Bring one leg back, either having the foot flat or angled out depending on your comfort. Recline back onto blocks, bolster, or a supportive surface. Keep the knees close together, and curl in the back. May be a tendency to arch in the low back if you have gone down too far. You should feel this in the quadricep and hip flexor area.

Repeat on both sides for 5 minutes.

Mobility Flow Exercises: Reclined Butterfly

Bring the feet together, then recline backwards with the hands and arms relaxed. Should feel this in your inner thighs, and have easy access to your scar for mobilization.

Ready to take the next step in your C-section scar recovery? Enroll in our C-Section Scar Mobilization Course today and unlock all the secrets to a smoother healing journey.

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