C-section recovery is about more than stitches and skin healing — it’s about reconnecting with your body and restoring comfort. Yet, scar recovery is often overlooked or rarely talked about.
After having three C-sections herself, Moves founder Madeline Custer realized how important scar recovery and muscle connection were to her healing — and how little guidance most moms received. That’s why she teamed up with her own pelvic floor physical therapist, Dr. Katie Fincher, PT, DPT, WCS, CLT, CSCS, PCES, to create this simple, supportive plan for C-section moms.
Together, they designed a short, 10-week series that gives you tools to care for your scar, improve mobility, and rebuild connection to your core.
Where to Find It in the App
You can find the C-Section Scar Recovery plan right in your Moves App:
Programs → Postpartum → C-Section Scar Recovery
Once added to your programs, the videos will appear on your calendar as reminders to guide you through each stage.
What This Plan Looks Like
Duration: 10 weeks
Structure: 4 follow-along videos placed on your calendar as reminders
Time commitment: 3–5 minutes, 3–5x per week
Goal: Help your scar heal, move, and feel better through gentle phases of massage and mobility
Best with: Postpartum Moves programming, but can be done on its own at your pace
This isn’t a full “program” like Postpartum Moves is — think of it as a supplement to support your c-section recovery. The videos repeat so you’ll eventually get the hang of it and may not even need them every time.
Why Scar Massage Matters
Scar massage isn’t just about how your scar looks — it’s about how your body feels and functions. Benefits can include:
Promotes tissue flexibility and reduces adhesions
Improves blood circulation to the scar area
Reduces tightness and discomfort
Supports emotional well-being and body awareness
Enhances healing, even months or years after surgery
It’s never too late. Whether your C-section was weeks ago or years ago, scar massage can still help improve mobility and comfort.
Getting Started
Check with your provider: Direct scar work should only begin once your incision is fully closed, healed, and you’ve been cleared.
Start gently: Early stages focus on breath, touch, and desensitization — no pressure on the scar itself.
Keep it short: Just 3–5 minutes per session is enough.
Make it comfortable: You can work over clothing or directly on the skin, whichever feels best.
Optional tools: Moisturizer or oil, soft fabrics (like silk or cotton), or a washcloth for progression.
The 4 Stages of Scar Recovery
Each stage builds on the last. Move forward only when you feel ready, and always pause if something feels painful.
Stage 1: Desensitization (Weeks 1–3)
Deep breathing into your belly and incision area
Light taps or fingertip touches around incision (over clothing is fine)
Gentle sweeping with soft fabrics, progressing to slightly rougher textures
Stage 2: Mobilization Around the Scar (Weeks 4–6)
Light circles around the scar in all directions
Gentle skin lifts and pinches to promote blood flow and mobility
Focus extra time on areas that feel tight or restricted
Stage 3: Direct Scar Mobilization (Weeks 7–10)
Only once your incision is fully healed and you’ve been cleared by your provider.
Small circles directly on and around the scar
Deeper lifts, twists, and pinches with breath work
Explore different directions to ease restrictions
Stage 4: Deep Tissue & Cross-Friction (10+ Weeks)
Only after working through earlier stages and once healed.
Cross-friction: gently pulling the scar up on one side and down on the other
Scoops and holds in different directions
Work deeper into tight areas, but no more than 2x per week
Lymphatic Massage (Optional Add-On)
Lymphatic massage helps reduce swelling, fluid buildup, and discomfort — especially useful right after surgery but beneficial anytime.
How often: Can be done daily, 5–7 minutes
What it does: Improves circulation, reduces swelling, supports healing
How to start:
Gently clear pathways at the neck, armpits, and groin
Use deep belly breathing and light abdominal pumps
Sweep fluid away from the scar area toward groin/armpit regions
Avoid direct pressure on a fresh scar
FAQs
Is it too early to start?
You can begin breath work and indirect touch (Stage 1) right away. Wait until you’re cleared before applying direct pressure.
Is it too late if my C-section was years ago?
No — scar massage can help even years later. Think of scar tissue like knots in hair: it may take time, but it can always loosen.
What if it hurts?
Massage should never be painful. Stop if you feel sharp pain, burning, or discomfort. Gentle tugging or stretching is normal, but pain is a sign to pause.
Do I have to do this forever?
Not at all. Think of it as a short-term rehab tool. You can always come back to it if you notice tightness or restriction.
A Final Note 💙
C-section scar recovery is about more than a scar — it’s about reclaiming ease and comfort in your body. You’re in charge of the pace, and there’s no “right” timeline. These sessions are designed to give you autonomy and confidence, and they’re most effective when paired with a progressive core and strength program like Postpartum Moves.
If you need extra support, we always recommend checking in with a pelvic floor physical therapist for personalized guidance.
You’ve got this — and we’re here with you every step of the way.
If you have any questions or need assistance, our Support Team is here to help. Contact us anytime at support@movesapp.com — we’re dedicated to making sure you have the best experience possible!