The boss was pregnant with a second child when he was only two or three months old. During pregnancy, she also insisted on exercising, but her abdominal muscles were pushed up by her bulging stomach. After giving birth to a second child, the stomach will become like that in the picture.
The belly is very loose, full of stretch marks and wrinkles, which looks like the skin of an old man. There seems to be a hole under the stomach, into which several fingers can stick. ...
What is rectus abdominis separation?
First of all, rectus abdominis is the muscle in the picture, and the white line in the middle is called abdominal white line.
During pregnancy, the baby is getting bigger and bigger in the mother's uterus, the pressure on the abdominal wall is gradually increasing, the white line of the abdomen is stretched and weakened, the rectus abdominis muscles on both sides of the white line are relaxed, and the distance between the rectus abdominis muscles is increased, resulting in the separation of the rectus abdominis muscles.
On the third day after delivery, 60-70% of mothers' rectus abdominis will be more than two fingers wide. By 4-8 weeks after delivery, 70% of these mothers will gradually recover.
The remaining 30% of mothers, rectus abdominis can not be reset. In other words, the pregnant belly can't go back. ...
What makes new mothers have a headache is that the space between rectus abdominis is gradually filled with adipose tissue, and the abdomen has obvious slack folds, which affects the appearance and physical recovery.
Rectus abdominis can't go back. From the appearance, there will be a loose belly and a gap under it.
Moreover, the deeper the rectus abdominis is separated, the weaker the abdominal muscles are, and the smaller the support to the spine is, the easier it is to have backache. Some mothers even find it very difficult to get up.
Because the muscles of the back and waist are often stressed, the strength will become relatively strong. The direct result is that the weak abdomen will be further pulled to both sides, so that the rectus abdominis can be further separated.
How to check the separation of rectus abdominis
When checking the separation of rectus abdominis, first lie on your back and bend your knees, then press the area slightly above the navel with the fingers of one hand and slowly lift your head and shoulders off the ground. Tighten the rectus abdominis so that you can see if there are any gaps.
Normal: within 2 fingers (including 2 fingers)
Need to improve: 2~3 fingers, be careful not to carry out weight-bearing exercises of trunk bending and twisting, because it will aggravate separation.
Need to see a doctor: more than 3 fingers, belonging to severe separation of rectus abdominis, which may cause hernia, need to see a doctor in time.
Since this may occur above, below or at the same height of the navel, all three parts should be tested.
How to improve the separation of rectus abdominis?
Generally speaking, the separation of rectus abdominis within 3 fingers is mainly recovered by muscle exercise. However, it should be noted that improper abdominal muscle exercise can not only correct the separation of rectus abdominis, but will aggravate the separation.
When the separation distance of rectus abdominis is 2~3 fingers, remember not to do trunk bending and twisting movements, including sit-ups, belly rolling and flat support. These exercises will aggravate the separation of rectus abdominis. More than 3 fingers, need to seek professional treatment in time.
Only when the rectus abdominis is separated within 2 fingers can you do trunk bending and twisting exercises.
Therefore, mothers who have separated rectus abdominis should try to avoid tightening abdominal muscles or sit-ups in their daily lives, and try to hold them up with their hands when they get up to reduce the pressure on abdominal muscles.
The following exercise methods are suitable for mothers with 2-3 fingers separated after delivery.
1. Abdominal breathing
(After delivery, 5- 10 minutes each time, 3 times a day)
Take a supine or comfortable sitting position, loosen your belt and relax yourself.
Hold your chest still. When inhaling, your abdomen will expand outward, and when exhaling, your abdomen will contract inward. Suck your navel to the spine as much as possible, and pause for 5~ 10 second.
Cycle back and forth to keep the breathing rhythm consistent.
Stand up and tuck in your abdomen.
(each group 10~ 15 times, repeated for 2~3 groups)
Stand with your back against the wall, your upper body against the wall, keep neutral, stick your head, back and hips on the wall, and your feet are about 30 cm away from the wall.
Inhale and exhale, stick the lumbar spine to the wall, and then inhale and restore.
Abdomen as far as possible inward, you take the initiative to close to the wall. Imagine approaching the wall with your navel.
Kneel down and tuck in.
(Repeat 10~ 15 times in each group, and do 2~3 groups)
Kneeling at four o'clock, arms and thighs are perpendicular to the ground, and the spine is naturally flat.
Inhale, the lower abdomen naturally relaxes; When exhaling, forcibly retract the lower abdomen inward.
Keep the spine still, only the abdomen is moving. Imagine pulling your navel toward your lumbar spine.
Postpartum recovery should be scientific. Before you start slimming exercise, you must remember to test the degree of separation of your rectus abdominis, otherwise your stomach will really get bigger and bigger!
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