Deep seeded emotions can be both held in, and released from, our tissues. From breath to touch, forgiveness and self love, mobilising our abdomen is an often untapped gateway to recovery and healing.
Sollus, by Alex Farner, facilitates female health care with an emphasis on preventative and sustainable wellbeing. Weaving bodywork, breath and mindset therapies her practice supports medical intervention for integrated care.
MORE THAN MEETS THE EYE
It’s not commonly considered how much impact a c-section scar can have on a woman’s range of motion, core connection and mental health postpartum. The way we heal and ripple effects of a cesarean birth can have a very tangible, long term impact on our breath, tissue and nerve connection, pelvic floor function and posture.
Common symptoms of abdominal scarring can lay much deeper than what we see on the surface. These might include:
- Held trauma, emotional disconnect
- Disconnected core muscles
- A lumpy abdomen seam or ‘shelf'
- Backache or pain
- Pelvic pain
- Shortness of breath
- Continence issues
- Numbness or tingling
- Pulling and limited range of movement
- Rounded posture
You don’t need to put up with these symptoms. Our cells are continuously renewing. From 8 weeks to 8 years after surgery, it is never too late to positively remodel our habitual patterns.
SCAR RELEASE THERAPY
Abdominal scar release is a fascial therapy, informed by myotherapy techniques and designed to release adhesive tissue or scar tissue after a cesarean birth.
Caring for your scar involves whole-body healing. While it’s important for your physical health and comfort, it’s an equally beneficial way to nurture your connection to self and build a loving relationship with your postpartum body.
The emphasis is always to make sure your body and nervous system feel safe and supported in order to find a sense of release. A mixture of massage, breath and movement will promote healing, improve mobility and core engagement and reduce discomfort - during and beyond the first few months of recovery.
WHAT TO EXPECT
Week 1
In the first week after surgery your body is working to keep the healing wound clean. New blood vessels are forming, cells are multiplying to create the building blocks for tissue repair. We want to keep your incision dressed and covered. Gentle breaths in and out of the low belly can help relax our nervous system and promote your body’s natural healing process.
Weeks 2-4
Just try touching your scar lightly. It can feel really difficult emotionally, to touch your scar for the first time, and that’s okay. Try using your breath to connect to your abdominal and pelvic floor muscles. This brain-body connection is your first engagement, the most integral step to rehabilitation.
Weeks 4-6
From weeks 4 to 6 you can begin to move the skin around the scar. Experiment with some slow breaths and holding the skin around your incision.
Weeks 6-8 … and beyond
In the final stage of incision healing, the new connective tissue matures into a scar and remodels over time to become stronger. Now you can begin to work and move the middle of the scar itself.
This is a great time to see a bodyworker or physical therapist trained in abdominal scar release. We use hands on massage and cupping to treat any adhesion around the scar, the abdominal wall, the diaphragm, and the ribs. We’ll show you techniques to get comfortable with and use at home to make ongoing change.
The following are some self release techniques you can try yourself from 6-8 weeks postpartum, with approval from your medical provider.
GETTING STARTED
Make sure that you have clean, dry hands and you’re in a comfortable, safe place where you feel relaxed. Sit back or lay down somewhere soft, with a pillow under your knees. Try working on your scar for 3-5 minutes, a few times each week.
Bare Mum’s Skin and Scar oil is my favorite oil to use, it’s not greasy and absorbs quickly. It also promotes collagen production to boost your efforts.
The goal is to get the tissue moving so that it moves and stretches just like the rest of your skin. So relax, mix it up, try a few different combinations.
Belly breathing
Your breath is the best way to keep the scar mobile from the inside out. This can also reduce the onset of adhesions and fascial restrictions around the scar. Lightly place your hands on your abdomen and see if you can direct the rise and fall of your breath into your hands. Move your above the scar, below the scar - and be curious about where you can send your breath.
Stretching
Holding pressure with one hand at one end of your scar, place the pads of two or three fingers directly on your scar. Move your scar by stretching the tissues in either direction with your finger pads. Try all directions (up-down, side-to-side and then diagonally). If a particular direction feels extra tight, hold the stretch a little longer.
Circular and zig zag massage
Starting at the end of your scar, work your finger pads directly on your scar, moving the skin and tissue of the scar in slow, continuous circles. Circle your way across one way, and then back the length of the scar, moving the skin as much as you can.
Repeat this process in a zig zag motion, from one side to the other.
Lift & Rolls
Pinch your scar between your forefinger and thumb and roll the scar between your fingers. Start at one end and continue along the entire length.
YOU DESERVE THIS
Scarring is a natural and expected part of C-section healing. The more you touch and move your scar, the softer and more flexible it will become. Most of the time, healing scars should become thinner, flatter, and less apparent over time. As you get more comfortable, you can increase your pressure and frequency.
I encourage my clients to turn their scar release into a habit of self care. Pair it with some beautiful oils, light a candle or have a shower and show your body some love.
While your scar tissue is remodeling, movement exercises that restore and strengthen your abdominal muscles and pelvic floor will help strengthen the healing connective tissues, prevent movement dysfunction, and adhesions. You’ll receive the most benefit from working with a therapist who integrates whole body care, but you can also have great effects getting comfortable touching your scar and moving your own body.
Every bit counts, it’s never too late to make change!
This guide is general in nature and not a replacement medical advice.
Scar massage should not be performed if:
• You’re less than 6 weeks post surgery
• Your incision still has scabs or hasn’t fully healed
• You feel pain during or after self massage
If you experience sweating, feeling faint, or a rush of anxiety during massage, stop and talk to your healthcare provider.