Why Your C-Section Shelf Hasn’t Gone Away*, Even After You’ve Tried Everything

You’re months — maybe even years — postpartum.

You’ve done the C-section scar massages
You’ve done the exercises.
Heck, you may have even worked 1:1 with a pelvic health specialist or postpartum trainer.

And yet… the C-section shelf is still there.

That overhang that droops stubbornly over your scar — tight underneath, soft and puffy above — no matter what you do.

Why is that?!

Well, as a C-section Athletic Therapist to thousands of moms, here’s why it’s not:

❌It’s not just fat and “you just need to lose some baby weight”.
❌It’s not because you’re lazy or unmotivated.
❌And it’s definitely not “just how your body is now after baby.”

In my years of experience, here’s the most common reason why the C-Shelf persists:

👉 It’s not because you’ve failed.
👉 It’s because no one taught you what actually works.

So, let’s change that. It starts with understanding your awesome body and what it went through - and ends with what to do, where and when, in order to see permanent change.

Read on.

*As a Perinatal Athletic Therapist, it’s important for me to note that tips shared in this article cannot completely get rid of a chronic C-Shelf. While these rehabilitation tips can make a difference, results are different for every Body.

First off, YES C-section scar massage works. And YES, scar massage is necessary for most Bodies in order to heal properly from major abdominal surgery (that’s what a C-section is, afterall!).

But in order for it to work - meaning to reduce pain/swelling/C-section shelf/numbness/muscle weakness - you have to massage the right location. In other words, you have to massage where the scar tissue actually is.

So where exactly is this scar tissue?

The simple answer: it’s in four (!) different places.

1. The External Incision - this is the horizontal incision on most Bodies, above the pubic bone, through skin and fat ONLY. It doesn’t go deeper than that.
2. The Myofascial Incision - This tissue is deep to the fat layer, and wraps your muscle layer. Most people don’t know there’s a second horizontal incision on their bodies, just 1-2 inches above the External incision. But this is often why soreness in the C-section shelf can be lingering for months after surgery - and most people don’t massage here
3. The Linea Alba Incision - this tendon holds your right and left sides of your abdominal muscles together. And yes, this is where your diastasis recti is. In other words, your diastasis was cut through during your C-section. This muscle layer is much deeper than where most people massage - another reason why your scar massage efforts may not be as impactful as you were expecting.
4. The Uterine Incision - While scar massage doesn’t even begin to touch the depth of the uterus, what’s important is that the scar tissue layers can adhere (stick) together and cause decreased mobility. If layers are stuck to your uterus, this can cause fertility issues and menstrual pain.

Each of these incisions are held together by your body’s own super glue, otherwise known as scar tissue.

And like glue, scar tissue can be very sticky and tight if left without the right support.

This in turn can cause a stubborn C-section shelf, persistent pain, and chronic core weakness.

Your main interventions? Scar Massage and Exercise.

Let’s talk more about these…

How to Do C-Section Scar Massage Effectively in 3 Simple Steps

Many moms tell me that they hadn’t done any scar massage for many reasons.

“I didn’t have time.”

“I didn’t know what to do, and there was just too much conflicting information on Instagram.”

“I don’t have a therapist near me.”

Well, what if I told you that effective scar massage takes only

…5 minutes a day,
…Using your own hands,
…In the comfort of your own home?

Would you do it? If your answer is YES, then apply these 3 simple steps to any scar massage technique to ensure that your scar massage is safe, effective, and progressive.

By the way, these are the exact concepts manual therapists learn in school. Since you’re becoming your own manual therapist, these concepts will be gold for you too:

1. Peripheral → Central. When first introducing a scar massage technique, start around the external scar, not on it. Then as the days and weeks go by, work towards, then on, the scar.
2. Superficial → Deep. When beginning scar massage, it’s important to begin at the skin level only. This prevents injury to the healing tissues if you’re weeks postpartum. And even if you’re not (i.e. if you’re months or years postpartum), it’s still important psychologically to start superficially. This builds confidence and makes your body feel safe. Then as the days and weeks go by, work deeper layer by layer.
3. Small → Large Range. Whether you’ve just been discharged by your doctor or years post C-section, it’s important to start with smaller movements. Tight tissue won’t move far, and you want to see how much you can “push” the tissue without injury. Of course, older scar tissue can withstand a lot more “push”, but you still want to build up to it.

By the end, your most advanced scar massage techniques will be directly on the scar, pushing deep and with large movements - sometimes even involving the whole body!

Now, you may be wondering, is that it? If I just did scar massage, I would be totally healed with no C-section shelf?

Unfortunately, the quick answer is NO.

Just moving the scar tissue is often not enough. Keep reading to find out why.

Why Scar Massage Alone Is Not Enough

If you’ve done any scar massage at all, you may resonate with the following sentiment:

“If I miss a couple days of massage, my scar tightens up again.”

As a C-section therapist, let me tell you why this is a red flag to me:

It’s because you’re not meant to massage your scar forever.

Your scar is supposed to be able to get back to baseline movement, then stay that way.

If that’s not happening for you, one common reason is that you may be doing the wrong scar massage technique. Or conversely you’re doing the right scar massage technique, but incorrectly.

Here’s the other common reason why your scar keeps tightening up - and this reason is the one thing most moms miss.

Your scar massage isn’t being followed immediately with the right exercises.

Let me explain:

Scar massage changes your tissue — but it doesn’t teach your body to keep that change.

Here’s what happens without movement:

😣 The tissue softens briefly… then stiffens right back up.
😣 The C-shelf may look temporarily smoother, but then puffs back out within days.
😣 You feel some relief, but it never sticks.

That’s why you need both:

✔ 1 scar massage
✔ 1 movement

Every day. 5 minutes.

Start with this if you’re 6 weeks postpartum. Then, increase the time as the weeks/months go on. It’s no different than any other type of “workout”; the more you put into it, the more you get out.

So, let’s chat about what movements and exercises you want to be adding to your 5 Minute Routine.

Let me introduce you to what I call the ABC’s of C-section exercises:

A = Alignment
B = Breathing
C = Core control (deep core muscles, not just ‘6-pack’ abs)

If your spine is stiff, your rib cage flares, your breath is shallow, and your transverse abdominis isn’t turning on… the C-section shelf will most likely stay.

Common signs this is you:

😑 Lower belly bulges out but upper belly is ‘toned’
😑 You’re “strong” and back at the gym, but your stomach looks and feels weak
😑 Chronic low back pain/stiffness (especially during lifting or walking or standing still)

This isn’t vanity — this is FUNCTION.

And the good news?

It’s never too late to start on your ABC’s.

If you’re just at the start of your scar massage career and you’re 6 weeks postpartum, this is the perfect time to begin a progressive ABC’s C-section program.

Examples of beginner C-section exercises include:

• Seated side bends x5 per side
• Wall Posture + Arm Raises x5
• Cat Cow x5
• Standing Knee Raises x5 per side

If you’re already back to the gym and sports, here’s what I would recommend - instead of stopping your regular exercise routine altogether, see if you can apply the ABC’s concept to your movements. This way you’re repattern your core as you go. (P.S. You may have to dial your workouts back temporarily so that your body can relearn these very important ABC’s properly).

Examples of advanced C-section exercises include:

• Back Squats x10
• Deadlifts x10
• Hanging tucks x10
• Side lunges x10 per side

Is It Too Late to Get Rid of a C-Section Shelf?

Now let’s circle back to the original concept of C-section scar massage to answer this question.

Is it ever too late? No.

BUT there is an ideal time to maximize the effects of scar massage.

Check out this timeline below:

• 2–6 months postpartum = scar tissue is highly adaptable
•  6–18 months = slower progress, but totally possible
• Even YEARS later = change can happen, but will usually require interventions with clinical tools and machines like the Dolphin MPS. Also - massage is focused on fascia, less on scar tissue.

Your scar tissue didn’t get this tight overnight.
Therefore, it won’t loosen overnight. 🙏
But with the right approach, your body will respond.

Remember:

👉 Scar massage works best when paired with deep core retraining
👉 5 minutes everyday is more effective than 1 hour once a week
👉 You don’t need to be perfect. You just need to start.

Want a Done-For-You Scar Massage & Exercise Plan?