Cesarean birth requires thoughtful rehabilitation, but the old advice of extended bed rest is outdated. As a pelvic floor physical therapist who's competed in CrossFit and weightlifting through pregnancy and postpartum, I'm sharing evidence-based guidance for early C-section recovery and return to movement.

Surprisingly, research shows that appropriate movement soon after surgery actually reduces complications. Just as patients who undergo heart surgery are encouraged to walk the same day, C-section recovery benefits from gentle, early mobilization. Using a pillow to splint your incision can make those first movements more comfortable, though some discomfort is normal and expected.

Between 2-6 weeks postpartum, you can progress to bodyweight exercises in neutral positions - think glute bridges, gentle squats with baby, and seated upper body movements. These often feel better than extended walking during early recovery. Throughout this phase, we watch for clinical signs to guide progression: sharp pain, increased redness, or signs of infection indicate a need to scale back.

The emotional component of cesarean recovery deserves equal attention. Many women experience complex feelings when looking at their scar, especially if the surgery wasn't planned. While everyone emphasizes that "a healthy baby is what matters," it's completely valid to process your feelings about your birth experience and changing body.

Around 4-6 weeks post-surgery, gentle scar mobilization becomes important, though surprisingly, there's zero research on this despite it being standard clinical practice with excellent results. After six weeks, we can explore movements beyond neutral positions - gentle extensions, rotations, and side bends - to prepare for the full range of movements required in daily life and physical activity.

Ready to reclaim your strength after cesarean birth? This episode provides the framework to guide your individual journey back to the movements you love.

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