Generally speaking, if rectus abdominis is separated between two fingers and three fingers, you can do rectus abdominis recovery training to improve rectus abdominis. You can refer to the following three training actions.
First, abdominal breathing:
1. Lie on your back and bend your knees. The distance between knees is the same as the width of hips.
2. Squeeze and grasp the rectus abdominis on both sides of the abdomen with the palm root of the palm;
3. After the fingers interlock and tighten the rectus abdominis, you can start abdominal breathing;
4. Inhale until your stomach bulges, then exhale to make your stomach contract. Inhale and exhale as a group, pay attention to stop for 5~ 10 seconds after contraction;
5. Practice about three times a day for 5~ 10 minutes each time.
Second, kneeling and abdomen:
1, relax and kneel on the ground;
2. Knees are the same width as hip bones and shoulders are the same width as wrist bones;
3. When inhaling, the lower abdomen naturally relaxes, and when exhaling, the lower abdomen forcibly adducts, and inhaling and exhaling are a group;
4. Do 10~ 15 groups every day.
Three, flat support:
1, prone on a flat place;
2. The shoulder is perpendicular to the elbow joint, and the knee supports the ground, or it is supported by a standard flat plate when it leaves the ground;
3. Keep the upper body parallel to the ground for one minute;
4, the whole process can not be waist and shoulders can not lie on the couch, while the abdomen should be tightened, elbow joint pressure on the ground.
The above is the training of postpartum rectus abdominis separation and repair. Because each parturient's physical condition is different, it is suggested that all parturients should consult a doctor before doing rectus abdominis repair training, and do not blindly do rectus abdominis repair training to avoid aggravating rectus abdominis separation. In addition, if there are women who don't want to do training, they can do postpartum rectus abdominis repair according to the following video: