Monthly Archives: April 2015

The Return to Exercise

Hello Friends!

Sorry it’s been a minute since I’ve been able to blog.  I haven’t had much inspiration the past few weeks and have been busy with the little one.

And speaking of the little one, this is my new favorite picture of her. ❤

Charlie

Charlotte is officially 6 weeks, which means my doctor  released me back to exercise. Woo hoo! Exercise is a huge stress release for me and it’s been tough physically and mentally not being able to do anything besides walking. Although I respect the healing that needs to happen after a C-section, the last week I have been very anxious!

Earlier this week I took Char to her first Stroller Strides class! I took the class when I was pregnant, so it was fun to have her with me this time. I’m actually going to be teaching starting in June and I can’t wait. I plan on writing up a post soon explaining more about the Fit4Mom and Stroller Strides programs…..they are amazing to say the least.

strollerstrideschar

 Charlotte was a perfect angel and slept the entire time, I’ll enjoy this while I still can.

strollerstrideschar2

I made it through class modifying any jumping activities and taking it easy on any core work. Oh and I took A LOT of water breaks throughout. I plan on going to class about twice a week…it’s quite the production getting myself and her out the door in the morning!

I also did a Pop Physique DVD this week at home and was able to rest whenever I wanted 🙂 To ease back into the exercises, I did the arm section without weights and did about half of the abdominal section.

charexercise

(I love having my little workout buddy with me)

It honestly just feels great to get my muscles working again and get that heart rate up a bit. The doctor took my weight at my appointment this week but I didn’t ask what it was. I honestly don’t care. I know I have some weight to lose but I’m not going to get caught up on a number…I’m just trying to enjoy moving my body again and making sure to get enough rest.

What was the first exercise you did after giving birth?

How do you modify your exercises when coming back from an injury or a long hiatus?

I wanted to say a quick thank you to everyone for the sweet messages and comments regarding the loss of our little boy, Declan. I’m not planning on going in detail about this on the blog, so that’s why I haven’t mentioned it much. We are taking it day by day and thank you all for keeping our family in your thoughts and prayers. xo

Recovering after a C-section

Well we are a little over a week out with the babe at home and I must say I’m not AS tired as I thought I’d be (knocking on wood right now). Somehow my body is getting used to sleeping in 2 1/2 hour chunks throughout the day. Never thought I’d say that!

Here’s some pics from the past week…….

mechar Snuggles on the couch are the best!

mechar2

We ventured out a whole mile from our house for coffee over the weekend. Char slept the entire time, score!

modelchar

The baby model pose.

easterchar

My Easter Basket this year couldn’t get any cuter. 🙂

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Onto how I’m recovering physically from my C-Section….

I must say the first week REALLY sucked. I hurt every time I coughed, laughed or sneezed. Getting out of a non-hospital bed was a struggle and I walked like a hunchback. I don’t understand people who say “I felt fine 2 days after.” Umm what? That was not the case for me!

Right now I’m just over 3 weeks out and I feel really good. I don’t think about or notice my incision much at all.  I’m at the point where I’m out of the initial pain stage, but my scar isn’t super strong yet so I still need to take it easy. I hate this part. 😦 But in a few more weeks I’ll be getting back into a “normal” exercise routine, so it’s not too far away!

So what does a C-Section entail?

There are two incisions involved in a C-section- one in the abdominals and one in the uterus. After the baby is removed, the uterine cut is repaired with stiches that dissolve under the skin. The abdominal skin is also closed with stiches or staples. Eek. I hope you weren’t eating your breakfast while reading this part….guess I should have put up a disclaimer!

For me, the actual procedure was easy and happened so fast.  It also helped having my husband sitting next to me talking the entire time. The longest part is the prep leading up to the actual surgery. I didn’t feel a thing during the procedure, no pressure- nothing.

Below are 3 Exercises that have helped me in the Early Stages of Recovery:

Walk, Walk, Walk!  My doctor said I can walk all I want, just as long as I don’t feel like I’m straining or if I feel pain in my incision. I have been religiously walking once or sometimes twice a day. Besides it being beneficial physically, it is also helpful mentally being able to get out of the house! My doctor wanted me up and walking ASAP after surgery, but make sure you always follow your doctors specific orders.

*The next two exercises I began performing when I was about a week out and my pain had lessened. Remember to never push yourself if you are experiencing more discomfort, these should be completely pain free*

Abdominal Draws This exercise helps to activate your deep core muscles, which is the foundation of core work. Abdominal draws can be performed in supine (on your back), standing or sitting. To perform, pull your belly in towards your spine like you are zipping up a tight pair of pants. Hold for 5-10 seconds and repeat 10x. Make sure you can breath regularly and carry on a normal conversation. If not, you are pulling in too hard and not using the correct muscles. Practice this when you are lifting the baby or doing laundry at home so it becomes a habit.

abdominaldrawssource

Scapular Squeezes

I always heard how posture was such a big deal pre and post pregnancy and now I understand first hand! It is impossible to not be forced into a forward posture position the majority of your day~ whether you are holding your baby, lifting your baby, nursing, and pumping along with other household chores.

I have definitely noticed some increased back discomfort for all of these reasons. The scapular squeeze is another muscle activation/awareness exercise that can be performed in seated or standing. To perform this exercise, simply relax your shoulders and squeeze your shoulder blades together as if you were going to squeeze a pencil in between them. Do not squeeze as hard as you can, you just want to feel the muscles activate.

squeezesource

I follow up with my doctor in another two weeks, then I should be released back to normal exercise. I can’t wait. I know it’s going to take me awhile to get back to where I was pre-pregnancy but I’m ready to tackle that challenge. 🙂

Thanks for stopping by, hope you have a fabulous Wednesday! ~M

 Have you had a C-section?

Any tips you’d share?