Bao Ma after giving birth, don't lose weight blindly!Division of rectus muscles

Many Baoma may feel that after giving birth to a baby, why is her belly as if she is not born. Some Baoma even thinks that it is the same as when she was 5 or 6 months pregnant, and she couldn't get back! Is it really because I became fat? So I started to choose less staple food, practice online, running ... but the effect is not ideal, and some treasure mothers even have figure anxiety. In fact, we should pay more attention to the reason behind this ----- rectus abdominis separation.

How is the abdominal rectus abdominis separation?

Change hormone changes in the body during pregnancy changes the elasticity of connective tissues to facilitate fetal development and childbirth. Especially in the late pregnancy, the abdominal muscles will be stretched when the abdominal pressure is overweight. Separate on both sides; although the belly becomes smaller after giving birth, these muscles (diarrhea, intra -abdominal oblique muscles, abdominal oblique muscles, and rectus muscles) are still in a relaxed state. Essence Coupled with the postpartum recuperation and repairing the stomach, holding a child, the wrong way to get up, the wrong breathing mode, the bad standing posture in life, etc., all cause the abdomen to loosen and not go back.

(Some pictures come from the Internet)

The consequences of rectus abdominis separation

Deformation of body, loose skin muscles, and large belly.

Causes back pain.

(Because the supporting force is reduced after the rectus abdominis, which causes the spine to withstand more pressure than before, it will be prone to backache back pain.)

Can't hold the internal organs, and the internal organs are moved down. In severe cases, symptoms such as gastric sagging, nausea, vomiting, and indigestion.

Causes pelvic floor dysfunction. Such as: leakage, composite, hernia.

(Insufficient abdominal rectus support causes a long -term compression of the bladder in the organs, which can cause urine leakage. What's more, umbilical hernia occurs after giving birth, and the small intestine protrudes from the belly button.)

It affects the second child and lacks muscle support. There is only a thin layer of connective tissue protection in front of the uterus, intestine and other organs.

How to judge the separation of rectus muscles

Sipid in the supine position, bent on your legs, exposed the abdomen, and put your finger in the abdomen across the abdomen (tested twice on the navel and under the navel), and the body was naturally relaxed. Then lift your body slightly, and you can feel the abdominal muscles on both sides squeezing your fingers in the middle. As shown below.

01

normal circumstances

Generally within the distance of two fingertips, gradually relieve it after half a year.

02

More serious

At the distance of 2-3 fingertips, the degree of separation will be increased when the trunk and torsional are bent, and improvement learning needs to be performed.

03

Cosmetic

The distance is greater than 3 fingertips, which may cause hernia (the small intestine is protruding from the abdominal wall to the body), and you need to seek medical treatment in time.

How to recover from rectus muscle separation?

First of all, remember not to do your abdomen directly, sit up and wait for training for rectus muscles! Do not rush to practice rectus muscles, because some muscles have not been awakened in deep abdominal rectus!

Secondly, we can do some training at home to wake up deep muscles.

Training principles, we must step by step, scientific training ~

The following is a one -level action training one by one

1. Correct the wrong breathing mode --- abdominal respiratory training

(See the previous one-postpartum pelvic floor muscle recovery)

2. Kigel training

(See the previous one-postpartum pelvic floor muscle recovery)

→ Huasheng Rehabilitation Tips | Rehabilitation training of postpartum pelvic bottom muscles

3. Awakening the abdominal horizontal muscle training

Movement points: As shown in the figure, the abdomen presses down the bed surface, keeps 90 ° with both legs and bed surfaces, and keeps 90 ° of calves and thighs; with breathing. 15 seconds each, 6 to 9 groups, 2 to 3 groups; you can continue 2 groups after feeling sore abdomen.

4. Dead worm training

Action points: As shown in the movement, the starting position is action 3, at this time it is inhaled (nose inhalation and mouth), feel the abdomen force, and the upper limbs (arm) and the opposite lower limbs (legs) straight down. One group is one, 8 to 10 in one group, 4 ~ 5 groups.

5. Four -point support to lift knee training

Action points: as the video shows

Starting location; keep your legs and beds 90 °, the legs and shoulders are width, and hook your feet to step on the bed. Straight (remember not to bow your back or collapse, you can practice in the mirror. This action is easy to do wrong). Watch the bed surface with a slightly chin; the knee lifts 5 cm from the bed surface, 12 ~ 15 seconds, 5 ~ 6 groups, 3 ~ 4 groups.

The above training is aimed at deep abdominal muscles in a targeted and step -by -step activation, allowing these deep muscles to participate in daily life, and indirectly repair our rectus muscles.

Persistence! In order to enable each Baoma to regain a flat belly and let us practice!

Note: If you do n’t know the rehabilitation training, or if you do n’t have exercise habits, you ca n’t find the abdomen sensation, it is recommended to consult a doctor and the rehabilitation division and other professionals.

Yuanfengtai News

Author Beijing Huasheng Rehabilitation Hospital Therapist Li Chenrui

Edit Yuan Zifeng

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