Easing Back into Exercise After a C-Section

birth exercise Apr 16, 2025

Healing takes time, but that doesn’t mean you have to put your fitness goals on hold!

Understanding your Recovery

Your body is healing from major surgery give yourself grace.
7 layers of tissue are cut to reach the uterus.
It’s normal to feel pain, discomfort, and fatigue.
Movement is important, but listening to your body is key and each day will be different.

Start small

Deep breathing – calms the nervous system & reduces pain
Short walks – helps circulation & boosts mood
Pelvic floor exercises – starts rebuidling from the inside out

We advise to AVOID high-impact movements or heavy lifting in the first few weeks and up until you have had your women’s health physiotherapist assessment and take their returning to exercise /movement advice on your postnatal journey thereon.

When can you start exercising again?

The 6-Week Guide. Most doctors recommend waiting 8-12 weeks before structured exercise after a c-section. Always get clearance from your doctor or a pelvic health physiotherapist first. The key is slow and steady progress!

Try these gentle movements to reconnect with your core:

Diaphragmatic Breathing – Engages deep core muscles.
Pelvic Tilts – Strengthens without strain.
Cat-Cow Stretch – Improves spine flexibility and mobility.
Chest Opener Stretch – Relieves tension from feeding & holding and lifting baby/pushing prams/ reaching from cots/car seats.

Best low-impact exercises for early postpartum

Walking (boosts endurance & circulation)
Postnatal Yoga (gently restores flexibility & strength)
Physio-led Pilates (focuses on core recovery)
Light strength sessions focusing on postural exercises

Start small & increase gradually! Make sure to listen to your body.

Pain is your guide – Stop if something doesn’t feel right
Avoid lifting too heavy – Be mindful of your limits
Stay hydrated – Your body needs water to heal
Prioritise rest – Even small moments of relaxation matter!