C-Section Recovery Program
Heal Safely.
Move confidently.
Return to Impact.
Heal your body safely after your C-Section Birth and feel stronger than ever with the Empowered Motherhood C-Section Recovery Program. Physio-led exercise and education created specifically for you as you heal from your caesarean birth and create your strong postnatal body.
Stages of C-Section Recovery
The First Two Weeks
After a C-section birth, six layers of tissue require healing simultaneously. In the first few weeks, the goal is to optimise healing and reduce infection risk. We recommend taking pain medication in the first 24-48 hours after delivery to assist with pain management. Gentle movement will help to improve circulation, improve bowel function, and reduce your risk of blood clots, deep vein thrombosis, constipation, and infection.
Weeks Three to Six
Following birth, your body will go through 4 main stages of healing. One of these stages involves the laying down new collagen fibres and the contraction of the scar tissue. In weeks three to six, it is essential to mobilise your scar so it doesn’t stick to the organs around it through safe and gentle movement. Weeks three to six is where we really focus on mobility and starting to build strength and connection through your pelvic floor and core.
Six Weeks and Beyond
Your pain may have reduced, but we know that lack of sleep, hormonal changes, and the whirlwind that is postpartum life can take their toll. Once your scar has healed well, C-section wound massage can help reduce scar thickness and lower back pain. Incorporating C-section-specific workouts will help your body optimise healing.
What is the EMP approach to C-Section Recovery?
The Empowered Motherhood Program has supported thousands of women in healing from their Caesarean section birth. The EMP C-Section Recovery program focuses on wound recovery, reducing abdominal separation and back pain, and helping you build full-body strength and control to return to running, impact, and all the types of movement you love.
Core and Pelvic Floor
Postnatally, women who have had a C-section birth have a clinically significant reduction in pelvic floor strength. Likewise, during pregnancy, the abdominal muscles lengthen and thin, and the linea alba may have several tiny micro-tears, which can contribute to abdominal muscle separation beyond the normal ranges. Our Postnatal program is focussed on helping you to rebuild pelvic floor and core strength and reduce abdominal separation.
We have 8 levels of core workouts to help you to progress from early postnatal rehabilitation to advanced core control and strength.
Wound Management and Mobility
As your C-section scar heals, new collagen fibres are laid down haphazardly. The goal of wound massage is to mobilise the scar so that it doesn’t heal tight and stick to the organs around it. We combine our wound massage techniques with specialised mobility workouts to help reduce back pain and improve posture.
If you don't massage your wound, scar tissue may build up, and you may experience:
- Lower Back Pain and poor posture.
- Irritation of your Bladder (and feeling like you constantly need to go).
- Lack of core strength and healing.
- Pelvic Pain and pain with intercourse.
Full Body Strength and Safe Return to Running
Our goal is to help you feel stronger than ever. Our physio-led C-section workouts will help you build full-body strength and control and keep progressing to advanced workouts. When you are ready and at least 12 weeks postnatal, you can progress onto our return to running program to help you return to running safely and confidently.
Our C-Section program includes:
- Specialised C-Section Pilates classes.
- C-Section Strength and Cardio.
- C-Section Yoga and Mobility classes.
- Return to running and impact program.
I am absolutely loving this program! I’m just shattered I didn’t find it earlier. I have been following the C-Section Recovery Program and have not missed a day. I’m pretty sure my husband is sick of me raving about EMP! It’s fantastic, thank you.
— Bec Ellis
My women's health physio recommended the EMP to help me heal from my c-section. It's been great! My ab separation has healed and at 7 months pp I'm stronger than I was pre-pregnancy. I definitely recommend the EMP.
— Veronica de Poi
Physio-led C-Section
Recovery Program
In the Empowered Motherhood Program, our C-Section recovery program will help you heal from birth and return to exercise safely and confidently.
Early Postnatal Recovery
Start your recovery from birth with physio-led movement in a complete week-by-week program. Manage pain with c-section recovery tools, improve mobility and begin your healing journey with gentle physio-led classes for the first 6 weeks.
Advanced Postnatal Workouts
Our five stages of postnatal workouts will help you safely build your strength and fitness. Whether your goal is to return to running or just to feel confident in your body, we will help you achieve it with motivating workouts that go well beyond the first 12 weeks.
Heal Abdominal Separation
Reduce abdominal separation and build pelvic floor strength and control with specialised core and pelvic floor workouts for each stage of your postnatal recovery. From gentle breath-based movements to advanced core and pelvic floor workouts - create your strongest core.
Return to Running Safely
The EMP Return to Running Program is designed to help you return to running safely and without leaking, pain or discomfort. Our program will take you through the stages of postnatal returning to running with a graded progressive return to running program.
EMP is far more than just C-Section workouts!
Physio-led exercise and expert education for every stage of your pregnancy, birth and postpartum journey.
Physio-Led Exercise
Feel safe and supported with physio-led pilates, strength, cardio and yoga workouts for every stage of your pregnancy and postpartum journey.
Specialised Programs
Keep moving safely. Specialised programs for pelvic pain, birth preparation, C-Section, prolapse, abdominal separation, return to running and more.
Personalised Support
We are here to support you. The EMP is so much more than just an online program. Receive the personalised support you deserve.
Expert Education
Your EMP membership includes access to our team of experts including obstetricians, psychologists, midwives and dieticians.
Create your strong and empowered motherhood
Join the award-winning program and get instant access to the EMP App.
All on a plan that fits in with you.
7-Day Free Trial
Try out our complete program for free for 7 days with our Monthly and Quarterly plans.
Cancel anytime before the first 7 days and you won't be charged a cent.
Not ready to sign up?
Enter your details for instant access to our free physio-led workouts for C-section Recovery.
Your free workouts include C-section recovery essentials, postnatal pelvic floor workouts, and postnatal core essentials.
Hey, we are Kimmy and Lyz
We are two mums and women's health experts who believe that you deserve access to the best in expert-led exercise and education.
Lyz is a Titled Womens' Health Physio and Kimmy is a pregnancy and postnatal exercise specialist. We have six babies between us and we know the unique challenges that pregnancy and postpartum can bring. We are here to support you to create a strong pregnancy, informed birth and empowered motherhood.
