Move Well, (C-Section) Mama
Ease into your post-surgery recovery with an easy movement guide, available on demand.
Made for all C-section Mamas in the Fourth Trimester
No matter how they come into the world, all that matters is the moment they are placed on our chest, and our eyes meet for the first time.
As a C-section mama myself, I understand all too well the major abdominal procedure that we've gone through, one that brought our little one safely into the world. This is why we need to dedicate extra care and allow ourselves the time to recuperate mindfully during the fourth trimester.
Through restorative movements and gentle stretches, this on-demand programme will help to ease you back into movement safely with diastasis recti in mind. Learn to manage the aches and pains that come with motherhood, regain your strength and re-connect to your core and pelvic floor again.
The movement videos are "nap-sized" and range from 5 to 35 minutes each; and progress in its level of difficulty week on week. These are also easily stackable with the stretching videos (from the Fundamentals chapter). For instance, If your baby is down for a longer nap, you can opt to do some breastfeeding stretches, followed by a movement video.
Pro Tip: Learn to do the C-section Scar Massage
Surprisingly, I didn't learn from my gynaecologists about the C-section scar massage, or its importance during postpartum care.
During the recovery process, the natural formation of scar tissue can cause adhesions to the organs and connective tissues beneath. This can lead to discomfort and tightness around the scar area, potential gastrointestinal issues and sometimes also contribute to the appearance of a C-section shelf (a belly overhang).
You can start the C-section scar massage on your own from about 6 weeks after childbirth, and I'll show you a few ways to do it in my on-demand programme.
About Move Well, Mama
What's inside
Just like how you've been moving along with me in the studio, you can now do it in the comfort of your home too.
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1Fundamentals for the C-section Mama
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2Weeks 1 to 12: Easing back into exercise in a safe way
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3For the Nap-trapped Mama
350 Minutes of Content
Move Well, (C-section) Mama
SGD299
- On-demand format, so you can move and stretch at your own pace and time.
- Short, guided video lessons of 5 to 35 minutes, all the better to fit within baby's naptimes.
- Optimize your recovery and get stronger, so that you can better carry and lift your growing baby.
- Lifetime access, so you can revisit these movements even if you've headed back to work, or when you eventually welcome a new addition to the family again. :)
Questions You Might Have
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Every postpartum mama recovers at a different pace, so always be sure to listen to your body and check in with your gynaecologist. At around 6 weeks, your gynaecologist will assess your recovery and if all is well, give you the green light for exercise.
"Move Well, (C-section) Mama" begins before that, from Week 1. While the focus of the first few weeks will be on your rest and recovery, you can gently move through some restorative stretches, working on your body awareness and expediting your postpartum recovery with breathwork. Breathwork is also important in improving Diastasis Recti, which most mamas have to a certain extent by the 3rd trimester of pregnancy.
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"Move Well, Mama" is a gentle return to movement for the postpartum mama. It's about learning how to re-connect to your core and pelvic floor after childbirth, while leaning into moving and stretching your body in a way that feels good postpartum. You will strengthen your body over time, and through mobility and movement, manage the aches and pains that comes with motherhood.
If you have been active even before or during pregnancy, think of it as a bridge programme to get you to a comfortable level of strength and mobility; so that you can safely get back to what you love, be it jogging, bouldering or strength training in the gym again.
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It's never too late to start! At this stage, you can begin from Weeks 3 and 4, but I would still recommend that you go through Week 1 and 2 to get the fundamentals right.
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Not really! Most of the movements can be done without props.
Occasionally, we do use a soft kids' ball, a chair or a dish cloth for some movements. We try to work with items you can find around the house, so that it's easy and manageable for everyone.
If you might not have a workout mat at home, you can also use your baby playmat. I do that often as well!
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Oh yes! If you have joined the #MoveWellMama programme, do tag @littlemisspilates on IG with the hashtag.