Tips and Exercises After Caesarean

  1. It is important to be calm and try, as far as possible, to rest. However, you should also exercise to avoid problems with your breasts and poor blood circulation, such as:
  • Breathing exercises: Breath deeply 3 times every hour while lying in bed.
  • Circulatory system exercises: Move your legs clockwise for 10 minutes every hour.
  1. If you need to bend or sneeze, bend forward and support your sutures with a pillow or a small towel.
  2. Do not be in a hurry. During the first 6 weeks you should get as much help as you can and avoid activities such as lifting weights, long standing and vacuuming.
  3. It is important to keep your bladder and bowel healthy and avoid becoming constipated. There are some steps you can take to improve bladder health, such as:
  • Drink 3 liters of water per day (especially if you are breast-feeding).
  • Eat high fiber foods (e.g. bananas, plums).
  1. Move regularly.
  2. You should go to the toilet as soon as you feel you need to go.
  3. Avoid fatigue.


Exercise your lower abs:

Lie flat on your back, place your feet on the bed and bend your knees to 90 degrees.

Activate the lower abs and tighten the gluteus.

Gently straighten your back and bend your knee towards your belly.

Hold for 10 seconds.

Slowly lower your foot to its original position.

Repeat with the other foot.

Repeat the whole exercise 3-5 times.

Abdominal Twists:

Lie flat on your back, place your feet on the bed and bend your knees to 90 degrees.

Keeping knees together, slowly lower both knees toward the right side. Slowly return knees to the middle and relax.

Repeat the exercise toward the left side. Repeat the whole exercise 3-5 times on each side.

Pelvic floor exercises-standing, seated, or lying on the side:

Activate the lower abdominal muscles.

Gently straighten your back.

Hold for 10 seconds breathing normally.

Loosen the muscles gently.

Repeat 10 times.

Do this exercise 3 times daily. Stop if you feel discomfort.

Back care: Avoid weightlifting during pregnancy. If you need to pick something up, do it carefully.

Stand in an upright position, feet slightly wider than shoulder-width apart and place one foot in front of the other.

Bend your hips and knees by keeping your back straight.

Activate the abdomen and contract the pelvic floor.

Keep the load close to your body.

Use your feet to stand up.

Lie down and get out of bed:

The right way to lie down and get out of bed will reduce the tension on your back.

Sit on the site of the bed.

Rest on your elbow.

Place your head on the pillow.

Lift your feet and place them on the bed.

To get up, do the same in reverse.


You must sit straight on the chair with your feet on a pillow or a stool. Try not to bend over during breastfeeding. Pull the baby close to you. You can also breastfeed lying on the side or standing on the bed, provided that your head, your neck, and your baby are well supported.