C-section and pole dancing
when is it safe to start?

by tlover
(El Paso TX)


If you had a c-section, when can you start pole dancing exercises?



Susan Replies...

Thanks for your question! It's great to see you wanting to get back into shape after the birth of your baby.

That said, not knowing anything about your current health, how your pregnancy and surgery went, or how active you were before and during your pregnancy, I'm afraid it would be irresponsible of me to give you a specific answer.

As a general guideline, most women who have an uncomplicated pregnancy and c-section are able to start returning to their pre-pregnancy fitness activities around 6 weeks post-partum. However, it's very important that you check with your doctor or midwife to ensure that your incision is healing as expected, and that there are no unexpected complications resulting from your cesarian birth.

In addition, you'll want to consider how you're feeling, not only in terms of physical healing, but with regards to your overall energy levels.

If your baby is fairly easy going and sleeps well (so you can sleep too!), you're healthy and you recovered quickly from the birth, and you're typically a high-energy person who was active throughout your pregnancy, you may well feel like getting back to your fitness program sooner rather than later.

On the other hand if your baby is very fussy (leaving you with little time to rest), you had a complicated birth, and/or you were not very active previously, 6 weeks may not be long enough for you to fully recover.

Also, keep in mind that pole dancing comprises a huge variety of moves requiring different levels of fitness and ability.

While it's probably not advisable to be doing inversions and such until you're fully healed, have your caregiver's OK, and have built up some strength, there are certainly a huge number of less advanced moves that can safely be done by many new moms, especially if you're returning to pole dancing rather than starting from scratch.

Some examples of these more basic moves are turns, slides, some floor moves, and perhaps some of the simpler spins.

In addition, there are many exercises and stretches that you can do on your dance pole. Most of these can be modified to suit your current fitness level, so you won't tire yourself out too much when you first get started.

But again, as with any strength training or fitness program, it's always best to discuss your plans with your midwife or doctor and get their OK before you get started.

Once you do have their approval, just listen to your body and honor its requests for more rest, a slower pace, or easier moves while you work towards building up your strength and fitness.

Best of luck with your pole fitness program, and congratulations on your new addition!

Comments for C-section and pole dancing
when is it safe to start?

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Pole dancing after c section
by: Jayleen

I have been pole dancing for the past three years. I got pregnant and actually continued pole dancing for the first few months of my pregnancy! I had an uncomplicated pregnancy and delivered my baby via c section exactly 4 weeks ago. I am wondering when I can return to pole dancing ..

when to return to pole dancing after c-section
by: Susan from PDFF

Congratulations on your new addition Jayleen!

Given your prior history of pole dancing and your uncomplicated birth, you may be able to return to your dance pole sooner than average. However, I am not a medical professional and I don't know you, so I can't give you specific advice.

You may find the information above helpful in establishing a guideline, but again, please check with your health care provider to get the green light. Their answer will probably depend on a number of factors, such as:

  • how you're feeling in general
  • how your physical recovery is progressing
  • what level of activity you plan to return to
  • your overall health and fitness level


Of course, you can also be guided by how you feel, as you probably know as well as anyone whether you're ready to return to pole dancing. When you are ready to return, just be sure to listen to your body and be prepared to stop before you get tired. That way you'll be able to recover better for your next session.

never pole dancing
by: sean

I had my baby month ago and I had a c-section but I never pole danced before and will love to do it. How soon can I start pole dancing?

Congratulations Sean!
by: Susan from PDFF

...and welcome to the wonderful world of pole dancing!

As I've mentioned above, it's important for you to check with your doctor or midwife as to when you can safely return to, or start a fitness program.

Since everyone is an individual, and each birth experience is different, your primary health care provider will know your specific situation best.

If you haven't tried pole dancing before, you'll want to start with a beginner class of course, or perhaps a pole fitness class that focuses more on cardio and building strength than on too many tricks.

My point is that pole dancing doesn't need to be seen as an extreme sport that's not suitable for beginners or women who've recently given birth.

Many people worry that they're not fit enough to take a pole dance class. Keep in mind though, that there are many types of classes offered, and of course you should do some research to ensure you're signing up for a class that's appropriate for your level of fitness.

If you're hesitant to tell your doctor or midwife exactly what type of fitness class you want to take, you can simply discuss in general when it's appropriate to start exercising again, how much cardio you should do, whether you're ready to start strength exercises, etc.

Then when you do sign up for a pole dance class, be sure to check that it's being offered by a certified instructor who understands how to offer modifications and take into account any special considerations you might have as a result of your cesarean birth.

And of course, listen to your own body as to when you're ready to start exercising again, how quickly you should progress, and how much you should do.

Congratulations again on your new baby Sean, and I hope you enjoy your pole dancing adventure when you're ready to get started!

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