How to treat postpartum muscle separation?
Postpartum muscle separation generally refers to rectus abdominis separation. During pregnancy, the skin, fascia, aponeurosis and muscle of abdominal wall expand extremely with the gradual increase of intrauterine fetus. At the same time, due to the effect of hormones, the abdominal white line is relaxed and the connection strength is reduced, which leads to the abdominal white line becoming wider and wider, and the abdominal wall tension quickly exceeds the elastic limit of the abdominal white line. Results The left and right rectus abdominis muscles were forced to separate, forming rectus abdominis muscle separation. Through these exercises, the therapeutic effect can be improved:
1, supine contraction transverse abdominal muscle training. Lie on your back, bend your knees and put your feet flat on the ground, your hands are slightly lower than your navel, and your abdomen contracts slightly. You feel your navel sinking and sticking to your back, and your abdomen is completely retracted. Press your hands gently, feel the abdomen tighten, and keep the abdomen contracting 10- 15 seconds, then relax and rest for 5 seconds, and then repeat the above actions. Keep it for 3-6 times in each group and do 3 groups. Breathe normally during the whole training.
2, supine pelvic reclining training. Lie on your back, bend your knees, put your feet flat on the ground, put your hands on your sides, contract your abdomen, roll up your pelvis (lean back), sink your abdomen, gently lift your sacrum off the ground, and then slowly recover. Exhale when the pelvis is rolled up, and inhale when it slowly recovers. It must be coordinated with breathing. Each group 15-20 times, do 3 groups.
3. Camel training. Starting from the four-legged support posture, the hands are directly below the shoulders and the knees are directly below the hip joint. Shrinking the abdomen makes the spine bend forward and the back arches to the maximum extent, like a hump. Pay attention to this process when exhaling. When inhaling, the back will return to the initial position and the spine will return to the neutral position. Pay attention to mobilize the muscles deep in the abdomen to push the navel upward and feel the feeling of narrowing the abdominal circumference. Each group 15-20 times, do 3 groups.
4. Superman training. Starting from the four-legged support posture, put your hands directly under your shoulders and knees directly under your hip joint, lift your abdomen upward, keep your spine neutral, and avoid the waist from sinking and collapsing. Alternately extend the hands and feet of the opposite side (left hand, right foot, right hand and left foot) to be in a straight line with your back, and then slowly return to the initial position. Pay attention to the fact that the trunk does not shake during exercise and the spine remains neutral all the time. If you have difficulty, you can extend your arms first and then your lower limbs. For each group,
What is the fastest exercise to lose weight after childbirth?
Postpartum slimming exercise can strengthen postpartum abdominal muscles and promote the recovery of uterus. Because many changes have taken place in the mother's body during pregnancy, especially postpartum muscle relaxation caused by obesity and uterine damage caused by childbirth, these can be minimized through postpartum slimming exercise.
Postpartum yoga is also a weight-loss exercise tailored for mothers who lose weight after childbirth. Yoga can not only strengthen the body and adjust the physiological balance, but also help postpartum mothers to adjust their emotions. It is a perfect way to lose weight for postpartum mothers who lack lines and are obese.
Walking is not an intense exercise, but it is more effective than those gentle weight-loss exercises, so walking to lose weight is also very suitable for mothers who need to lose weight after childbirth. Find a suitable time to go out for a walk, keep walking time and walking speed, and you will become thinner and thinner.