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5 Pilates Tips For Caesarean Section Recovery

1. Imagine you are a ballerina!

Stand with your back against a wall and draw your shoulder blades gently towards the area of your bra clip. Lengthen through the back of your neck, and feel the back of your head slide up the wall as you grow an inch taller. You may feel a gentle stretch at the front of your lower tummy. Take 5 breaths in this position, inhaling through your nose and out through your mouth.

2. Pace the floorboards with poise!

Place a long mirror in a hallway or an area of the house where you frequently walk with your baby. Stand sideways in front of the mirror and gently draw your scar area away from the front of your trousers, drawing your lower tummy in. Hold this contraction as you walk a few more lengths of the hallway with your baby!

3. Buggy bust!

When pushing the buggy, imagine that you are holding an orange between your shoulder blades at the back. This will keep the front of your chest and shoulders open for good posture.

4. Don't cheat on the hills!

When you are walking uphill, keep the buggy close to you with your elbows bent. Try to ensure that your feet are pointing forwards and not out to the side. This will help to activate the muscles at the back of your hips and relieve pressure from your lower back.

5. Squeeze it Mama!

When feeding your baby (either breast or bottle feeding), choose a chair in the house that has good support for your back. Raise the baby using a support cushion in order to avoid the temptation to bend forwards through your neck and spine. This is a good time to do your pelvic floor exercises, so no excuses!

*It is advisable to wait for three months before commencing group pilates classes following Caesarean Section. Always consult your doctor before starting any form of exercise, especially after Caesarean Section.

Written by Physiofusion for eumom. For more information, check out Physiofusion's website, their Facebook, or get in touch on Twitter.

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