Mommy Workout: C-Section Recovery - Restorative Cycle, Week 8, Day 1
The goal of these workouts is to begin the slow process of healing after a c-section. The workouts are posted three times a week and focus on three critical aspects of recovery:
- Restoration of the Abdominal Muscles
- Re-conditioning the Body With Regular Walking
These workouts are intended for women who are still in the first eight weeks of recovery post-cesarean. You can start the routines as early as two days after your c-section. The goal of this cycle is to get you to a point where you are comfortable walking up to one hour at a moderate to brisk pace with a stroller. There are four two-week phases and you will gradually increase the length of walks and amount of exercises during each week. Each workout includes a short meditation practice to help you process your birth experience and adjust to the mental and emotional demands of caring for a newborn.
If you experience pain at the incision site at any time during these exercises, stop immediately. Feel free to modify the workouts as needed and increase or decrease the intensity as you feel comfortable. Congratulations on the birth of your baby and best of luck in your recovery!
This two-week phase concludes the restorative cycle with longer walks, energizing meditations, and exercises to build endurance and stability.
Phase 4, Week 8, Day 1
- Broomstick Good Morning x 20: Hold a broomstick or PVC pipe behind your neck and across the shoulders. Inhale and as you exhale, slowly hinge from the hips and keep your upper body parallel to the floor. Keep a soft bend in your knees when you do this exercise.
- Leg Raises x 20: Hold on to the wall or other support as you gently raise your right leg to the side, then lower. Repeat 10 times, then do the same on the left leg. Focus on extending through the spine and activating your deep core muscles.
- Bridge w/knee to chest x 15: Lie on the floor with your knees bent. Gently raise your hips toward the ceiling, then lower. Keep your hands at your sides, palms facing down, and use them to provide support. If you feel ready, draw your right leg into your chest when you raise your hips, and lower with your hips. Repeat with the left side.
- Modified Bird/Dog x 10/side: Place a stability ball against a wall. Come onto your hands and knees and lean back into the stability ball. Raise your right arm for 10 seconds, then lower. Repeat on the left side.
- Wall Plank Hold x 45 seconds
- Downward Dog x 45 seconds
Walk for 50 minutes with baby in the stroller. Rest as needed and maintain a comfortable pace. You can break this long walk into two sessions if necessary.
Sit in Easy Pose for 5 deep breaths. Extend your arms out to your sides and exhale deeply to let go of stress. Gently bring your fingers together and point out to each side as you breathe deeply for 5 more breaths. With each inhale, stretch your arms further and imagine yourself creating space around you for energy.