For pregnant mothers, postpartum body deformation is a thing that everyone is afraid of, and the most obvious part of the body deformation is the abdomen. Many mothers still have a convex belly for a long time after giving birth, I once saw a postpartum mother’s complaint on the Internet: I was 5 months pregnant when my belly was not obvious, and now my baby is more than 1 year old, today on the bus someone had to give me a seat because of my belly. There are two reasons for the postpartum mother’s belly bulge: obesity and separation of the rectus abdominis muscle. Obesity we all understand what is going on, the rectus abdominis muscle separation but many people have not heard of, which is the focus of our following. A, recognize the rectus abdominis muscle: rectus abdominis muscle is located in the front wall of the abdomen on both sides of the midline, is the middle of the front side of our body of the meat, the middle of the white line called the abdominal white line. Second, the role of the rectus abdominis muscle: normal unseparated rectus abdominis muscle is part of the body to maintain good core stability, to protect the abdominal organs, maintain intra-abdominal pressure, mainly involved in the completion of defecation, childbirth, vomiting and coughing and other physiological functions. The changes that occur in the rectus abdominis muscle during pregnancy: during pregnancy, as the fetal baby increases, the uterus is also getting bigger and bigger, and the growing uterus will gradually stretch the abdominal abdominal muscle laterally to form a gap, which will generally repair itself after 6-8 weeks postpartum; when the pregnant mother lacks exercise before pregnancy, weak abdominal muscle strength, too much weight during pregnancy, or the size of the fetal baby is too large, twins, too much amniotic fluid, multiple In addition to being elongated, the rectus abdominis muscle will also separate from the white line of the abdomen, causing the muscle to lose its function of regulation and support, thus resulting in separation of the rectus abdominis muscle. The separation of the rectus abdominis is one of the common complications during pregnancy and after delivery, which can appear as early as around 14 weeks of pregnancy and gradually worsen until delivery. Both normal and cesarean deliveries can produce varying degrees of rectus abdominis separation. The incidence of rectus abdominis separation: The incidence of rectus abdominis separation reported in the literature varies due to the time of diagnosis. About 66%-100% of pregnant mothers were diagnosed with diastasis recti abdominis in late pregnancy; diastasis recti abdominis occurred in about 53% of mothers after delivery. 5, the danger of the separation of the rectus abdominis muscle: pregnancy with the growing fetal baby, the tissue and ligaments around the pelvis by the influence of progesterone, resulting in the surrounding joint ligaments relaxation, so that the entire core muscle group instability, so that the muscle and bone dysfunction, postpartum will produce a series of effects on the body, the most common are the following cases: 1, low back pain The greater the degree of separation of the rectus abdominis muscle, the more lumbar abdominal muscles The greater the separation of the rectus abdominis muscle, the weaker the lumbar abdominal muscles, the less support for the trunk, the greater the burden on the back muscles, so it is easy to have low back pain. 2, organ displacement prolapse The separation of the rectus abdominis muscle may cause the internal organs to move down, such as gastric prolapse, nausea, vomiting, indigestion and other digestive system symptoms. 3.Bloated body shape The separation of the rectus abdominis muscle will make the postpartum mother’s stomach continue to sag and lose shape, affecting self-confidence. Six, how to determine whether there is a separation of the rectus abdominis muscle: under normal circumstances, the distance between the rectus abdominis muscle on both sides of the human body should be < 2 cm. Self-test method: lying on your back, flexing both knees, revealing the position of the rectus abdominis muscle, one hand behind the head, abdominal force to hold the breath and lift the upper body (the starting action of supine), the other hand index and middle fingers together in the area above and below the navel vertically into the abdomen, feel both sides of the abdominal muscle to the middle squeeze fingers (if fingers do not feel the squeeze, then try to move the fingers to the sides to see); Finally, use your fingers to measure the distance between the muscles on both sides, is the distance of the rectus abdominis muscle separation. Judgment criteria: 1, the distance between the two sides of the muscle within 2cm is normal; 2, distance between 2-3cm, do not carry out trunk bending and twisting weight-bearing exercises; 3, more than 3cm belongs to the more serious separation of the rectus abdominis muscle, it is recommended to seek the help of professional institutions as soon as possible to adjust. Seven, the rectus abdominis muscle separation can be repaired? Rectus abdominis separation can be repaired! Separation of the rectus abdominis muscle due to pregnancy is very common, and generally 6-8 weeks after delivery, the separated rectus abdominis muscle will gradually heal and recover. If the separation is more severe (>3 cm), the rectus abdominis muscle may not heal completely until 6 months or even 1 year after delivery, so we should exercise or treat it under professional guidance. Here is a special point to note: within 42 days after delivery, when the rectus abdominis muscle has not completely healed, you should not do many groups of abdominal curls, trunk twisting and other movements, which will not only not help the healing of the rectus abdominis muscle, but will even aggravate the separation of the rectus abdominis muscle. Eight, how to carry out the recovery of the separation of the rectus abdominis muscle? The repair of diastasis recti abdominis is based on non-surgical methods, including: autonomy training, postural correction, back care, external support (e.g., using bandages or wearing tight-fitting, external support must be used only when the pelvic floor is assessed to be functioning well, otherwise it may increase the pressure on the pelvic floor muscles and even lead to prolapse of the pelvic organs) and aerobic exercise. Among them: the training of the transverse abdominis and oblique abdominis is the real focus! 1, transverse abdominal muscle activation with whistle training lying flat, bending knees and hips, placing hands on both sides of the abdomen, whistle. Imagine that there is a piece of ice in front of your mouth when you whistle, to melt the ice with the gas that comes out, and then feel the sensation of the rectus abdominis tightening inward with both hands, practice 200 times a day. 2, abdominal oblique muscle training supine, bending knees and hips, one leg pressed to the other leg, relying on gravity to the natural tilt of the legs to one side, and then rely on the strength of the abdominal oblique muscle to pull the legs back to a neutral position. Practice 100 times a day on each side. 3, kneeling position “Superman” training: four-point kneeling position, the crest remains in a neutral position, the opposite side of the arms and legs extended, the abdomen remains contracted. Each side to do 5 sets per day, each set of movements to maintain 3-5 sets of natural whistling. If the separation of the rectus abdominis is too large to be corrected by conservative treatment, it needs to be corrected by surgical means such as abdominoplasty. Nine, how to prevent the separation of the rectus abdominis muscle? Postnatal repair before delivery! To prevent the separation of the rectus abdominis, we better start to strengthen the abdominal muscles in a targeted manner during the preparation period, avoid incorrect posture, maintain the correct posture and build the elasticity of the abdominal muscles. You can do it every day at home on your own standing abdominal, kneeling abdominal, kneeling leg extensions, supine leg lifts, supine stirrups, flat support, etc. And you have to keep practicing during pregnancy!