How to Feel Great After a C-Section: Caring for Core, Pelvic Floor and Caesarean Scar

Fearless recovery of your core, pelvic floor, and scar after a caesarean birth

After a c-section, thinking about caring for yourself in the 4th trimester (3 months following the birth of your baby) can be quite overwhelming. Where to start?

Here are 3 main categories to consider with your recovery and healing.

1. Core Recovery

Ok, so we know the core is very important. The center of our body and abdominals is where we have a foundation of stability to work off of. It helps us get out of bed, stand for longer periods of time, and play with your baby (and other little ones if you have them)!

What exercises are good for early core strength? In the beginning it’s not about feeling like we have the strongest core of all time, but being able to mentally connect to those muscles and turn them on when we need them.

This is one exercise to connect to your abdominal muscles after all they’ve been through.

Inhale into your belly, Exhale and pull your belly button to your spine. Hold this core engagement as you lift and lower one leg to 90 degrees. Inhale into your belly with both feet on the ground. Repeat on the opposite side. Do this for 10 rounds total.

Woman stretching on a table.

2. Pelvic Floor Recovery

Learn how to relax your pelvic floor!

After a c-section, your body is searching for stability and will get it wherever possible. This can result in the pelvic floor muscles tightening (when we don’t want them to). 

How to relax them? Through belly breathing.

Put one hand on your chest and one hand on your tummy. Take deep breaths into your belly, and focus on letting your whole body relax. With every inhale, picture your vagina as a circle getting larger as the muscles let go. Sometimes it takes several minutes of doing this breathing to help the muscles relax.

Woman lying on her yoga mat.

3. Scar Care

This may have been your first major surgery, and now you have a new scar to show for it. What do you need to do for your scar?

Once your scar is totally healed and fully closed, it’s important to get the scar moving so it isn’t sore and painful when your clothes touch it, or when your little one is standing on your lap and pushes a tiny foot into your scar. 

Check out this blog on scar massage to learn more about how to get your scar moving. If you are having any difficulties or would like professional guidance, your postpartum physical therapist can help with scar mobilization in physical therapy sessions.

Call 515-255-3932 or email to schedule a consultation.  Virtual appointments available throughout the U.S. 

Breathe. is a three-clinic holistic physical therapy practice in Des Moines, West Des Moines and Iowa City / Cedar Rapids area specializing in dry needling, dra, pants peeing, women’s health, pregnancy/postpartum pain and recovery and pelvic floor dysfunction. Learn more at

*Disclaimer: This post is educational and not medical advice. Please consult your medical provider for information specific to your needs*

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