Postpartum posture? Why do three home sports reshape your small waist from "* * *" to "uneven"? Although the postpartum mother has unloaded the goods, at this time, she no longer needs to carry a 3 kg iron ball every day, but her body has become accustomed to the company of the iron ball. Therefore, many mothers still maintain the posture of pregnancy after delivery: the center of gravity of the pelvis is kept in front of the body, and the upper back is depressed backwards to cope with the change of pelvic position; Move your head forward to balance the thoracic vertebrae. This posture is just the opposite of our ideal "* * *" posture, which will also cause postpartum physical discomfort. How to improve? In addition to the "uneven" figure, mothers who have to bear the pressure of raising children after childbirth, due to lack of sleep and various needs such as feeding and holding children, make the upper arm muscles excessively tense and the muscles inside the scapula weak. At this time, mothers' shoulder blades are like roots, and their forearms are like branches: every day, a baby hangs on a tree, but the roots are unstable. This is a common body image of postpartum mothers. In addition, in order to let the baby come out of the birth canal smoothly, the mother's abdominal muscles will experience great pulling. Studies have shown that every mother's rectus abdominis will be directly torn in half at the end of pregnancy, resulting in the symptoms of "rectus abdominis separation". The large bowl of the pelvis will also be broken, and it will directly crack from the most fragile front of the pelvic structure, resulting in the symptom of "pubic symphysis separation". Next, we will start with these two common postpartum bones and muscles to explain the repair of postpartum posture.
Postpartum posture is just the opposite of our ideal posture, which will also cause physical discomfort. Why do you know that rectus abdominis separation is so important? Because when this muscle is torn, its position will also change. Many mothers in the third trimester will find a black line in front of their stomachs, which is caused by the separation of rectus abdominis. This change will make the abdomen look fatter, and the shape of fat on the left and right sides may be different, forming a swimming ring that all women hate most. When the rectus abdominis is torn in two and squeezed to the left and right, the muscles next to the rectus abdominis will be squeezed out of the navel. At this time, if you do sit-ups, turn over and other common trunk movements, it will cause the rectus abdominis to squeeze left and right! It not only makes the rectus abdominis more difficult to contract, but also makes the figure ugly, which makes the postpartum mother bear the charges of core weakness and posture disorder. In fact, rectus abdominis is originally composed of two muscles, which are divided into left rectus abdominis and right rectus abdominis. There is a zipper between the two rectus abdominis muscles to connect the two sides. This kind of zipper is composed of thick fascia, which is anatomically called "white thread". Just like a cosmetic bag inflated by too many things, the baby in the abdominal cavity is getting bigger and bigger in the late pregnancy, which will leave the zipper in the middle open. Now that the baby has unloaded the goods, we can pull this zipper back to restore the separated rectus abdominis, restore the core muscle strength of the trunk, and make the curve of the mother's waist look better.
The principle of rectus abdominis separation and correction is the same as that of zipper pulling. By activating the "internal and external oblique muscles" around the rectus abdominis, the rectus abdominis can be restored to its normal position. 1 supine position, with both feet bent, make sure that the lower ribs and pelvis are in the same plane when viewed from the side. Breathe correctly and inhale behind the ribs. At this point, the hand placed on the ilium will feel the round ilium rolling slightly towards the head. Pressing the bilateral anterior superior iliac ridges against the abdomen will activate the internal and external oblique muscles of the abdomen and push the rectus abdominis back to the correct position, thus correcting the separation of rectus abdominis.
How long does it take to recover from the separation of rectus abdominis? If the rectus abdominis separation is corrected within half a year after delivery and repeated 5- 10 times a day, obvious effect can be seen. But if it is a few years after delivery, it may be that the rectus abdominis has become accustomed to maintaining the wrong posture and must be corrected for a longer time. There was once a mother who separated and corrected rectus abdominis for 20 years after delivery. Because the time after delivery is quite long, there is adhesion between rectus abdominis and medial and lateral oblique muscles. Finally, it took two months to separate this layer and successfully corrected the separation of rectus abdominis.
*** 1 between rectus abdominis and internal and external oblique muscles find the position of the 3-4 finger banner outside the navel. There are usually some slight depressions on the abdominal surface, which is the junction of rectus abdominis and internal and external oblique muscles. Use * * * ball pressure. 2 Press here with the * * * ball and twist the * * * ball horizontally. * * * has the power to keep the pain at a comfortable level, and there will be no pain here until * * *. The effect of sliding subcutaneous adhesion can be achieved.
The pelvis of a girl with pubic symphysis separation is a bowl-shaped bone. Originally, all she had to do was hold her internal organs and reproductive organs, but when she was pregnant, she suddenly had to hold a baby as big as her abdominal cavity. The same bowl should contain twice the contents, so the body thought of a way to make the bowl bigger, that is, break it! There is an unstable place in front of the bowl-shaped pelvis called pubic symphysis. This place is designed to be very fragile. Living in it will break the pelvis, and it will not oppress the baby's growth because the mother's pelvis is too small (the pelvis is too small or the pubic symphysis is not separated in time, which is one of the reasons for dystocia in the later period). Burst sounds like a funny way, but our bodies are actually very strong. Half of the mothers will heal themselves after the pelvic burst, but if the self-healing is unstable, it will cause pubic pain in the front of the pelvis. This kind of pain may affect the life and exercise of postpartum mothers. Due to the separation and traction of pubic symphysis, the overall stress of pelvis will no longer be uniform, so any action of standing on one foot will make pubic symphysis more unstable. It is forbidden to stand on one foot before the pubic symphysis is completely healed. It is suggested that elastic belt can be used to increase the stability around pelvis after delivery, and practice should be started from simple load-bearing actions such as hip bridge and kneeling posture.
Corrective movement of pubic symphysis separation (primary stage) 1 feet completely together, knees bent. In the pelvis and thigh (near the knee), they are tied and fixed with elastic bands respectively, and the pelvic support is stable. Inhale. Lift your hips off the ground when you exhale. Inhale and return to the ground. Pay attention to your movements. You must use your hips, not your hands.
Book information ◎ Pictures and texts are taken from Trojan culture, and Zhang Baobao's book "Pregnant and Moving?" Thin: a happy pregnancy method to relieve stress and prepare for pregnancy, relieve discomfort during pregnancy, remove postpartum abdominal distension and restore girlish lines! "A book. The feature of this book is 1. It is the first specialized book on the market that combines physiology and physics from pregnancy preparation to postpartum. 2. Attached with the book: examples of exercise planning courses in early and late pregnancy can be used by professional coaches or general readers. From pre-pregnancy to post-pregnancy, this book will accompany every pregnant mother from pregnancy to delivery through professional maternity knowledge and exercise operation, and restore her elegant posture, including Hermon fluctuations in different periods of her body, changes in pelvic organs and growth of musculoskeletal system. If you are: pre-pregnancy = = >, this book contains decompression exercises to relieve pre-pregnancy stress, which makes it easier to decompress and prepare for pregnancy! Pregnancy = = >1. Unveil the mystery of pregnancy and break the common misunderstanding of pregnancy movement. 2. Make a more suitable exercise choice for pregnant mommy: abdominal pressure exercise to improve the correct breathing of the whole body and make the uterus more stable. 3. Relieve various discomforts during pregnancy: constipation, edema, sciatica, and increasingly uncomfortable sleep time. Postpartum = = > Save postpartum posture, re-establish a small waist line, find a comfortable upper back, improve the annoying mother's hands, and return to the girl line. ? There is also "Pregnancy" published by Trojan culture? Moving? Thin: a happy pregnancy method to relieve stress and prepare for pregnancy, relieve discomfort during pregnancy, remove postpartum abdominal distension and restore girlish lines! Please click here for information.
Editor-in-Chief //Dama