C-Sec Exercises

These can be started straight away.

They can be useful for relieving wind and nausea following caesarean delivery.

Place one hand on your lower abdomen below your belly button.

Breathe in and as you breath out, imagine drawing your lower abdomen only away from your hand and towards your back.

It is important not to let your tummy dome or bulge while doing these exercises:

Example	Action
	Hollow your abdomen & tighten your pelvic floor muscles Flatten your back into the bed as your pelvis tilts Hold for 3 seconds while breathing normally Repeat 10 times
	Hollow your abdomen Keep your back flat on the bed Bring 1 knee towards your body as far as comfortable Hold for 10 seconds Repeat 3 times each leg
	Hollow your abdomen Lower both knees to the right as far as comfortable Bring them back to the middle Repeat 3 times each side
	Hollow your abdomen and tighten your pelvic floor muscles Gently lift your head and shoulders a little way off the bed Hold for 3 seconds then lower Repeat 10 times

Some women develop a gap between their stomach muscles during pregnancy (DRAM) that may be measured after delivery.  It is important to know how to measure this gap and what exercises to do to help reduce it.

It is important to think about your posture as soon as you are up and about and to start gentle abdominal exercises as below.  These should not cause you anymore discomfort than getting in and out of bed.

Maintaining a good posture is important as it:

• will help the way you look and feel
• may help to avoid aches and pains
• may help to prevent injury or wear and tear
• is important in sitting, standing and throughout activity.

Imagine a helium balloon attached to the top of your head, gently pulling and lengthening your spine.

• Chin tucked in
• Neck elongated
• Shoulders gently pulled down and back
• Stomach muscles gently engaged to support your back
• Hips under shoulders and bottom gently tucked under
• Knees soft
• Weight equal between feet

If you would like a Physiotherapist to assess your stomach muscles, please come to our Postnatal drop-in clinic on Monday’s between 14:00-15:00 at the Sports and Social Club on the UHW site.