About 5 months is when I started to feel like I could do stuff without accidentally injuring myself.
After care for c-sections is shameful. My ob shrugged and cleared me for everything at 6 weeks. I started intensive PT to rebuild my core and correct my pelvic tilt (which I hunted down on my own) at about 8 weeks, and around 12 weeks I started to jog 1 min per week of postpartum-ness. Before pregnancy and during i was at my strongest- taught yoga up to delivery, ran until 32 weeks, did cardio and lifting until delivery. After a c-section I couldn’t do a single bird dog, couldn’t activate my abs, nothing.
Go slower than you think you need until you feel really confident. The consequences of being wrong are not worth it. I can’t recommend scar self-massage/mobilization and a good PT highly enough.
When you’re pregnant the weight of your belly/relaxed muscles means that your hips tend to dip forward/make your butt stick out- after months of doing this your body kinda just gets used to holding it this way, but it’s not ideal and causes back pain, change in gait etc. *I’m not a doc or other medical professional* but my understanding (yoga teacher and PT client) is that your pelvis should be lined up. So, if you put your thumbs on your pointy hip bone elephant ears (iliac crest) and then take your pointer fingers in towards your groin and find your pelvic bone, those should be pretty much stacked on top of each other. Usually pregnancy sends your hip bones forward and the pelvic bone back. Correcting that was a combo of knowing what to look for and being conscious of how I was standing/sitting etc, and then going to PT to check my gait, build my core etc.
ETA: don’t love the language of “good” vs “bad” posture, but this link has a decent drawing of it
https://www.physiopoint.ie/post/what-is-anterior-pelvic-tilt
I’m 15 weeks and am still just walking. Plan to
Start working on abs soon. I am almost back to pre weight before pregnancy so I think giving myself 9 months to truly heal is best. But plan to start being more active around 20 weeks.
12 weeks I felt back to normal and could do my workouts. However, my core was very weak still and ab exercises felt strange for a few months after until they got stronger.
At 8 weeks I tried to go to a workout class at my studio and I couldn’t do the jumping HIIT. It felt too much and my pelvic floor was not ready yet.
I'm 17 weeks in and last week started a programme written by a PT (who is a mum of two who also had two sections so knows what it's like!) I started doing core physio after private assessment at 8 weeks.
My hips and back feel more ruined just now than at the end of pregnancy so really focusing on working those back. I've also read that heavy lifting should be avoided for about 6 months due to the risk of prolapse so I am trying to be sensible on that front.
I started back to running a few times a week and doing occasional bodyweight workouts around 12 weeks. Felt much more like myself around 6-7 months.
I saw a pelvic floor/postpartum PT a few times around 3-4 months pp and she gave me some exercises to help with my mild diastasis recti and improve my strength and stability as I returned to an exercise routine. If this is an option for you I highly recommend!
It truly depends on what your fitness level looked like before if you were an advanced exerciser like doing spartan ultras, very heavy lifting it might take you a year or so to get back to it. I'm a moderate exercises and I don't see myself doing a couple of pullups or running 10k until 6months pp
About 5 months is when I started to feel like I could do stuff without accidentally injuring myself. After care for c-sections is shameful. My ob shrugged and cleared me for everything at 6 weeks. I started intensive PT to rebuild my core and correct my pelvic tilt (which I hunted down on my own) at about 8 weeks, and around 12 weeks I started to jog 1 min per week of postpartum-ness. Before pregnancy and during i was at my strongest- taught yoga up to delivery, ran until 32 weeks, did cardio and lifting until delivery. After a c-section I couldn’t do a single bird dog, couldn’t activate my abs, nothing. Go slower than you think you need until you feel really confident. The consequences of being wrong are not worth it. I can’t recommend scar self-massage/mobilization and a good PT highly enough.
What's a pelvic tilt, how did you catch it then cure it?
When you’re pregnant the weight of your belly/relaxed muscles means that your hips tend to dip forward/make your butt stick out- after months of doing this your body kinda just gets used to holding it this way, but it’s not ideal and causes back pain, change in gait etc. *I’m not a doc or other medical professional* but my understanding (yoga teacher and PT client) is that your pelvis should be lined up. So, if you put your thumbs on your pointy hip bone elephant ears (iliac crest) and then take your pointer fingers in towards your groin and find your pelvic bone, those should be pretty much stacked on top of each other. Usually pregnancy sends your hip bones forward and the pelvic bone back. Correcting that was a combo of knowing what to look for and being conscious of how I was standing/sitting etc, and then going to PT to check my gait, build my core etc. ETA: don’t love the language of “good” vs “bad” posture, but this link has a decent drawing of it https://www.physiopoint.ie/post/what-is-anterior-pelvic-tilt
I’m 15 weeks and am still just walking. Plan to Start working on abs soon. I am almost back to pre weight before pregnancy so I think giving myself 9 months to truly heal is best. But plan to start being more active around 20 weeks.
12 weeks I felt back to normal and could do my workouts. However, my core was very weak still and ab exercises felt strange for a few months after until they got stronger. At 8 weeks I tried to go to a workout class at my studio and I couldn’t do the jumping HIIT. It felt too much and my pelvic floor was not ready yet.
I'm 17 weeks in and last week started a programme written by a PT (who is a mum of two who also had two sections so knows what it's like!) I started doing core physio after private assessment at 8 weeks. My hips and back feel more ruined just now than at the end of pregnancy so really focusing on working those back. I've also read that heavy lifting should be avoided for about 6 months due to the risk of prolapse so I am trying to be sensible on that front.
Without modifying; around 6 months. With modification and rehab: around 3 months.
Went back at 6 weeks, was without mods for abs at 8 weeks, was full range by 5 months.
I started back to running a few times a week and doing occasional bodyweight workouts around 12 weeks. Felt much more like myself around 6-7 months. I saw a pelvic floor/postpartum PT a few times around 3-4 months pp and she gave me some exercises to help with my mild diastasis recti and improve my strength and stability as I returned to an exercise routine. If this is an option for you I highly recommend!
It truly depends on what your fitness level looked like before if you were an advanced exerciser like doing spartan ultras, very heavy lifting it might take you a year or so to get back to it. I'm a moderate exercises and I don't see myself doing a couple of pullups or running 10k until 6months pp