If you just had a baby and want guidance healing and rebuilding your core, pelvic floor PT is a great place to start. Why!?? Body work and physical therapy is especially important for those who delivered via c-section. All to often I hear that my mommas basically got little to no post-op information on what to actually do to rehab and heal from this procedure 🤯😣😠, besides a few words of wisdom about icing and" taking it easy". Let's face it, there's nothing easy about having to function as a new mom with all the demands that new motherhood brings in that 4th trimester. It can be extra stressful trying to self treat and guess what you should be doing.
So here are some tips for early care to help give you a little guidance.
âž¡Icing the first 1-2 weeks is very important as well, no more than 20 minutes intervals.
âž¡You can use silicone scar patch covers for the first few weeks as well as a gentle compression brace.
âž¡Be careful getting out of bed. Try to roll to the side first and gently push with one arm instead of trying to fully sit up out of bed.
âž¡ Around 4 weeks start to gently touch the scar if you can or rub a soft fabric over it such as a t-shirt or a cotton ball you can't handle touching it. Remember be gentle. Adding gentle rotation movements through your trunk as well as deep breathing exercises are super helpful for healing and pain relief as well.
âž¡ Around 5 weeks start massaging the muscles above and below the area. You can do little circles or zigzags up and down.
âž¡ By 6 weeks you should directly be trying to massage and work over this scar. Use a scar cream or well you have at home such as coconut oil , castor or olive oil. Start with 5 min at a time daily until the scar is less sensitive, less red and flat. Then start some basic gentle core activation exercises learning how to connect with that deepest abdominal muscle your Transverse abdominis and your pelvic floor.
Generally most of the sessions I do for this population incorporates scar care and myofascial work to help heal.
Some of this techniques include:
1) Scar tissue release with hands on techniques or by using different fascial rollers, cupping , or scraping also know as instrument assisted soft tissue mobilization.
2) Dry needling. It can work wonders by helping to speed healing , reduce pain and tension. When use with electric stimulation as well, it can help wake up the muscles by improving coordination and signals to these muscles.
3) Exercises to safely begin connecting to your abs as well as hip and spinal mobility exercises. We use a variety of rehab, yoga and Pilates type core exercises to fit your specific needs and goals.