Healing After a C-Section – Scar Mobilization & Recovery
Let’s talk about something that doesn’t get nearly enough attention after childbirth: C-section recovery.
Whether your cesarean was planned or a surprise, your body just went through major abdominal surgery. While you’re focused on your new baby (and sleep), it’s also important to focus on how you heal—especially your core, abdominal wall, and scar tissue.
As a pelvic health physical therapist (and a mom), I see people every week recovering from C-sections who still feel disconnected from their core, stiff through their abdomen, or uncomfortable when stretching or lifting. One common reason moms seek out PT with scar tissue mobilization is the “C-section shelf.”
What Is the C-Section Shelf?
The “C-section shelf” is a term describing the raised or uneven area that can form along the lower abdomen after a cesarean. It may feel or look like a shelf above the c-section scar. It’s often a combination of:
- Scar tissue adhesions – Layers of skin, fascia, and muscle can stick together, limiting mobility and contributing to tightness.
- Skin elasticity – Pregnancy and surgery stretch the skin, which can affect how it retracts and moves.
- Core strength and abdominal separation – Weakness in the deep core muscles and diastasis recti (abdominal separation) can make the lower belly appear “shelf-like.”
- Adipose tissue distribution – Fat tissue around the incision can accentuate the shelf, particularly if the core and abdominal wall are not fully re-engaged.
Addressing the C-section shelf requires a holistic approach to healing, not just focusing on the scar itself.
What Happens After a C-Section?
During a cesarean, multiple layers—skin, fat, fascia, and muscle—are incised to reach the uterus. Once baby is delivered, each layer is stitched up, and your body begins to heal.
Healing doesn’t always mean “back to normal.” Scar tissue can form adhesions, tight bands between tissue layers, which may limit mobility and impact core function. If left unaddressed, this can lead to:
- Abdominal tightness or discomfort
- Pulling or numbness around the scar
- Poor core coordination
- Pelvic floor dysfunction
- Back or hip pain due to compensations
The Role of Scar Tissue Mobilization
Scar tissue isn’t inherently bad—it’s how the body repairs. But if it becomes dense or adherent, it can limit motion and contribute to pain or dysfunction.
Scar mobilization is a gentle hands-on technique that helps:
- Improve tissue flexibility and movement between layers
- Reduce sensitivity or numbness
- Improve circulation and lymphatic drainage
- Restore connection with your core and abdominal wall
- Enhance muscle activation in the surrounding area
When to start: Once your incision is fully closed and cleared by your provider (usually around 6 weeks postpartum), gentle scar mobilization can begin under guidance from a pelvic health PT.
Scar Mobilization Techniques
It’s not as intimidating as it sounds! Common approaches include:
- Light circular massage around the scar
- Gentle side-to-side or up-and-down skin glides
- Lifting and gently rolling the tissue
- Breathwork combined with scar movement to improve fascial release
Key point: Be consistent but gentle—scar tissue responds best to patient, careful care rather than deep or painful pressure.
Exercises to Support C-Section Recovery and Address the Shelf
In addition to scar mobilization, rebuilding core function and addressing the C-section shelf is essential. Start slow, reconnect your breath, and build strength from the inside out.
Safe exercises once cleared by your provider include:
- Diaphragmatic Breathing – Reconnects your breath with your core and pelvic floor
- Glute Bridges– Regain glute strength and elongates the front of the core
- Childs post to Cobra – Brings the spine through full ranges of motion
- Core bracing – Encourages gentle core activation without strain
Avoid planks, crunches, or heavy lifting until you regain basic pressure management, core control, and scar mobility.
When to See a Pelvic Health PT
Seek guidance if you notice:
- Pulling, pinching, or tightness around the scar
- Loss of sensation or discomfort when stretching
- Difficulty activating your core
- Pain in the back, hips, or pelvic area
- Leakage, heaviness, or pressure in the pelvic floor
A pelvic health PT can assess how your scar, core, and pelvic floor are functioning together and provide a personalized plan to heal, restore movement, and reduce the C-section shelf.
You Don’t Have to Just “Wait It Out”
C-section recovery isn’t just about surviving the first six weeks—it’s about thriving long-term. With proper guidance, you can move better, reconnect with your core, reduce pain, and address the C-section shelf.
At Rehab 2 Perform, we provide individualized care tailored to your goals, timeline, and busy mom life—whether you’re 6 weeks or 6 months postpartum.
Ready to take the next step in your C-section recovery? Schedule your pelvic health evaluation today and start reclaiming strength, mobility, and confidence. Get Started Now
Disclaimer: This blog is for informational purposes only and is not intended to replace medical advice. Always consult your healthcare provider before beginning any exercise or treatment following a C-section.
Dr. Jamie Schindler, DPT, SCS, CSCS, Pelvic Health Specialist & Area Director- Annapolis & Gambrills
About Rehab 2 Perform
Rehab 2 Perform is a leading physical therapy and sports rehabilitation company dedicated to helping clients achieve optimal performance in their daily lives, whether they are athletes, weekend warriors, or individuals recovering from injury. With a team of highly skilled professionals across 12 state-of-the-art locations (soon to be 13), Rehab 2 Perform offers a personalized, evidence-based approach that emphasizes active rehabilitation and functional fitness. Find a Location near you, or Schedule Here.