Question:
How soon can I exercise after bedrest and a C-section?

Answer:

First of all, make sure you have your healthcare provider's approval to begin exercising. You can then start with some gentle stretching to improve flexibility and try short, low intensity walks for 15-20 minutes. If you don't have any problems with the walks (such as increased vaginal bleeding, pain at incision site or light-headedness) you can slowly increase your time and intensity of your walking. Here are some abdominal exercises that are designed specifically for postpartum women. Remember to go slow, and stop if you notice any pain or discomfort when doing the exercises.

1. Lie on your back with your arms at your sides, knees bent and feet resting on the floor. Inhale and exhale a few times. Don't flatten your back or tilt your pelvis, just let the natural curve in your back remain. Breathe in slowly and deeply. Now breathe out and tighten your tummy muscles, pulling your navel towards your spine. Remember to concentrate on contracting the muscles below your belly button and don't flatten your back. Hold for a count of five then relax and repeat five to 10 times.

2. Hold your tummy in by doing your basic breath contraction. Keeping one knee leg bent, slowly slide the other leg out until it is straight with the floor, and then slide back up to bent knee position. Relax your tummy. Repeat the process for the other leg. Remember don't flatten you back and keep the curve relaxed.

When your abdominal muscles are contracted it helps to stabilize your pelvis while your legs and lower tummy muscles work. This prevents strain in your back muscles, and trains your abdominal muscles to protect and support your spine.