What is rectus abdominis separation?
The rectus abdominis muscles on the left and right sides of human abdomen are connected by fascia, and the joint is called abdominal white line. When the mother is pregnant, as the belly grows bigger and bigger, the white line of the abdomen will be elongated and thinner, and the distance between the right and left rectus abdominis will be widened. When the distance exceeds 2cm, it is the separation of rectus abdominis. The more severe the separation of rectus abdominis, the weaker the abdominal muscle strength, which can not protect the mother's abdominal organs well, and may also damage the normal function of the anterior abdominal wall.
How to judge whether your rectus abdominis is separated?
Mom can judge whether she is separated from rectus abdominis by self-examination at home. The specific method is: the mother lies on her back on the bed with her legs bent, then relaxes, puts her left hand behind her head, and inserts her right index finger and middle finger vertically into her abdomen. Then lift the upper body, and when you feel the muscles on both sides of the abdomen squeezing your fingers to the middle, measure the distance between the muscles on both sides with your fingers. If the distance exceeds 2cm, it is the separation of rectus abdominis. But if the mother has too much abdominal fat, it may be difficult to judge. This condition can be diagnosed by going to the hospital for abdominal ultrasound examination.
How to restore the separation of rectus abdominis?
If postpartum is diagnosed as rectus abdominis separation, mother can do exercises to strengthen rectus abdominis properly to promote recovery, such as:
Standing posture and abdomen: Mom should stand up straight against the wall and maintain a neutral posture, so that the back of her head, back and legs are close to the wall, and her feet are about 30cm away from the wall. When exhaling, the lumbar spine should be attached to the wall, and it will recover when inhaling.
Kicking on your back: Mom will lie on her back, slightly tighten her chin, hold the front side of her right calf with both hands, and keep her lumbar spine close to the mat. When she exhales, her right leg will kick far away, and after two or three groups of movements, her left leg will alternate.
Bend down and kneel to the abdomen: the mother's shoulders, wrists, knees and hips remain in a vertical kneeling position, and the spine remains neutral, slightly relaxed when inhaling, and forcibly recovered when exhaling.
Flat support: prone, elbow joint perpendicular to shoulder joint, upper body parallel to the ground. Keep your body stable and stay for one minute.
In addition, supine leg lifting, kneeling leg lifting and other actions are helpful to strengthen rectus abdominis, and weight loss is also helpful to the separation and recovery of rectus abdominis. Mom should have a balanced diet and pay attention to exercise. If conservative treatment such as weight loss or rehabilitation training fails, mother can consider surgical repair.
I didn't expect a seemingly simple postpartum belly to contain so much knowledge. I hope that mothers can continue to do training after discovering problems, recover their health and figure as soon as possible, and be more beautiful mothers.