1.Separation of the rectus abdominis muscle
Rectus abdominis muscle separation? Is it strange to see these words and feel terrible? This pregnancy can also make the muscle separation? It is possible. As the weeks of pregnancy increase, what you can see is a bigger belly every day, what you can’t see is a more crowded abdominal cavity every day.
From the pelvis into the abdominal cavity, the uterus is still getting bigger day by day, at first squeezing the abdominal cavity inside the organs can still fit, and then simply open up their own territory, stretching the abdominal muscles, to support the abdominal space. In this struggle for survival space, the first to bear the brunt of the portal of the abdominal cavity – “rectus abdominis”.
Rectus abdominis! Isn’t that Popeye’s eight-pack abs? Yes, and when the “expansion” force produced by the enlarged uterus exceeds the tolerance range of the white line of the abdomen (the tissue connecting the left and right rectus abdominis), the white line of the abdomen is forced to lengthen laterally, and the left and right rectus abdominis muscles separate to the left and right, the so-called “rectus abdominis separation” occurs.
2.Separation of the rectus abdominis muscle symptoms
The rectus abdominis muscle is squeezed to both sides of the abdominal midline, it can not hold its position well, load the abdominal organs and the enlarged uterus. As a result, the muscles on both sides of the waist and spine are forced to take over the work of the rectus abdominis muscle, increasing the burden on their own muscles, so that the back pain of “pulling down” during pregnancy naturally arises.
If you can tolerate the muscle pain during pregnancy, the marks left by the separation of the rectus abdominis after giving birth may be too much for you to bear. After giving birth to a baby, the white line of the abdomen that has been stretched for a long time may not be able to slow down for a while, and the rectus abdominis muscle cannot quickly return to its original position, so the muscles that are not right back will become like the flab of your abdomen, and how the belly can not be put back after childbirth. At the same time, the rectus abdominis is not in its place and not seeking its job, the muscles of the low back still have to suffer, back pain continues.
3, rectus abdominis muscle separation big test
Do you have such a performance when you are pregnant and after giving birth? Then follow the method below to see if you have a separation of the rectus abdominis muscle.
The method is simple.
Lie on your back and bend your knees, relax your abdominal muscles; place your hand above your belly button, palm facing the direction of your chin; inhale naturally, then exhale, slowly lift your upper body to look at your belly button, and press your fingertips down on your abdomen; the groove that appears in your abdomen at this time is the separation of the rectus abdominis muscle; measure the width of the separation with your fingers. 1-2 fingers are usually within the normal range, 2-3 fingers can be improved through postpartum recovery exercises, more than 3 fingers may appear as a hernia and other problems. If necessary, surgical treatment is needed.
4.There are ways to improve the separation
What postpartum recovery exercises can be done for birth mothers with less than 3 fingers of separation? When you are in different positions, there are suitable exercises for you to improve separation.
Standing position】Standing position against the wall to collect the abdomen
Feet apart and shoulder-width apart, stand with your back to the wall, body half an arm’s length from the wall, inhale, belly convex, exhale, tuck your abdomen back against the wall, inhale, belly convex, back away from the wall. So repeatedly, 10-15 times per group, 2-3 groups is appropriate.
【Sitting position】Sitting hands abdominal
Sitting position, hands on both sides of the waist, inhalation, abdominal convexity, exhale, with the appropriate hand to push the abdominal muscles on both sides of the belly button to close the abdomen. So repeatedly, 50 times each morning and evening is appropriate.
Kneeling position] four corner bench abdomen
Bend knees, hands and knees apart and shoulder width, waist and back parallel to the ground, showing “four corner bench” posture, inhale, abdominal convexity relaxed, exhale, force abdominal. So repeatedly, 10-15 times per group, 2-3 groups is appropriate.
Prone position] prone position cobra stretch
Prone position, head slightly tilted, inhalation, hands ready to support, exhale, head drive the upper body upward, stretch the abdomen, hands support. So repeatedly, 10-15 times per group, 2-3 groups is appropriate.
6, how to prevent separation of the rectus abdominis muscle?
During pregnancy, the abdominal muscles are fragile and susceptible to separation of the rectus abdominis muscle, the cause of the onset is not very clear, may be related to the impact of hormone levels on connective tissue during pregnancy, changes in the body’s regulatory mechanisms.
But in order to prevent the separation of the rectus abdominis muscle, we can really do some practical things, such as actively control the weight during pregnancy, not to let the uterus become too large can also have many other benefits, such as pre-pregnancy dose of core muscle group exercise, strengthen the abdominal muscle group.
The baby’s “bursting belly” growth force will indeed bring big and small worries to the pregnant mother, but sometimes this trouble may also be invited by the pregnant mother herself. Don’t eat too much, control your mouth, open your legs, control your weight, and try to grow a baby without growing meat!
Tips: separation of the rectus abdominis muscle is a common “sequelae” of carrying a baby, the incidence of separation in early pregnancy is 0, the next 3 months is 27%, the last 3 months is 66%, the incidence of 5-12 weeks after delivery is 36%. Don’t disregard your back pain during pregnancy, that is most likely a sign of a separation of the rectus abdominis muscle. If separation of the rectus abdominis occurs during pregnancy, don’t leave the task of recovery until after delivery, we can ease the degree of separation by controlling our weight gain during pregnancy.
What should I do for postpartum constipation?
A: New mothers may be “afraid” to defecate after giving birth due to the pain of the cesarean wound or perineal suture wound, as well as postpartum bed rest, lack of fiber in food, weakened intestinal peristalsis due to surgical anesthesia, and reduced tone of the abdominal muscles and pelvic floor muscles in the early puerperium, which can easily lead to postpartum constipation. First of all, we suggest new mothers to eat more vegetables and get out of bed as soon as possible after delivery. For women who have natural vaginal delivery, they can get up and move around slightly within 6-12 hours after delivery, and can walk around freely in the room on the second day after delivery; for women who have post-perineal-lateral incision or caesarean section, the activity time can be postponed appropriately. When the wound does not feel pain after the stitches are removed, you should also do postpartum rehabilitation exercises, which are conducive to defecation and can make the pelvic floor and abdominal muscle tension recovery.
Remember: the amount of exercise for postpartum rehabilitation exercises should be gradual. If constipation has occurred, oral laxative can be taken.