The eight-pack abdominal muscles we usually talk about are actually just rectus abdominis, which is a superficial core muscle with a white line on the left and right sides.
When the abdominal muscles are overstretched, which leads to the separation of connective tissue between rectus abdominis and a large gap appears in the middle, "rectus abdominis separation" occurs.
0 1_ How to self-test the separation of rectus abdominis? ● Lie flat and bend your knees, slowly lift your back, put your fingers in the middle of your abdomen, and test the depth and width that you can penetrate. If you can put more than two fingers, it is the separation of rectus abdominis.
It should be noted that the rectus abdominis may be separated in different positions (usually around the navel), so we need to move our fingers up and down along the midline of the rectus abdominis on both sides for detection.
02_ Reasons for the separation of rectus abdominis There are many reasons for the separation of rectus abdominis, but it is usually due to:
* Pregnancy, obesity and other factors lead to intra-abdominal hypertension.
:: Inappropriate abdominal muscle training plan.
The separation of rectus abdominis is the most common in pregnant women, but it is not exclusive to mothers, and men may also appear. This is much more common than you think.
It should be reminded here that if there is separation of rectus abdominis, many exercises aimed at core strength need to be avoided.
Be very careful about any activities that will increase intra-abdominal pressure, such as sit-ups, belly rolling and flat support, hard pulling, squatting and bending down to lift heavy objects every day.
03_ Separation and rehabilitation of rectus abdominis Our abdominal muscles need to be responsible for stabilizing the spine, supporting organs and providing core strength.
The separation of rectus abdominis not only affects posture, but also makes the whole person look paunchy; It will also reduce the integrity of the entire abdominal wall and greatly weaken the core, leading to spinal instability, long-term low back pain and even pelvic floor dysfunction.
If you have any of the following conditions, you should have a professional evaluation by a physical therapist.
* More than 2 months after delivery, she still hasn't recovered.
* The rectus abdominis is separated by more than three fingers.
* Suffering from persistent back and pelvic pain.
We will not only evaluate the degree of separation of your rectus abdominis, but also evaluate the factors that may aggravate your symptoms, teach you how to prevent deterioration, and tailor your personal rehabilitation plan.
① Pelvic girdle is one of the simple and effective methods.
Whether during pregnancy or postpartum, we can use pelvic straps to stabilize the pelvis and improve the core stability, thus preventing the occurrence of low back pain.
② It is safer and more effective to customize individualized rehabilitation plan after evaluation.
Through targeted rehabilitation training and activation of deep core muscles, the separation of rectus abdominis can be effectively improved, and the back pain and posture problems caused by it can be alleviated.
Guard sting:? If you also have the problem of rectus abdominis separation, please feel free to leave a message!
There will be a rehabilitation therapist or health manager certified by the National Health Planning Commission to answer you one by one! !
04_ Real Case Sharing Two years ago, due to childbirth, Miss Chen suffered from low back pain. When taking care of children, she often suffers from backache, severe foot rubbing (hallux valgus) when walking, sedentary sacrum pain, and kyphosis of lumbar vertebrae (L3, L4).
On 20021,Zhao's therapist confirmed Miss Chen's specific situation through systematic evaluation (including consultation, functional test, instrument inspection and issuing evaluation report), and customized personal rehabilitation plan according to her needs.
Evaluation results:
1, rectus abdominis septum 2 fingers and a half?
2, sacroiliac joint disorder, right pelvis, long and short legs.
3. Poor activation of core muscles and unstable intra-abdominal pressure.
4. Poor stability of lumbar pelvis.
5, calcaneus varus, hallux valgus
After 1 month's rehabilitation course, the problem of postpartum low back pain that troubled Miss Chen for more than a year basically disappeared, and hallux valgus was greatly improved.
# Separation and rehabilitation of rectus abdominis #
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