Hazards of separation of rectus abdominal muscle:
1. Causes lower back pain
2. Deformed body shape, loose and protruding lower abdomen skin, and large belly
3. Drooping abdominal organs
4. Causes pelvic floor dysfunction
0 The separation of rectus abdomen after childbirth can heal itself. 61% of mothers recovered themselves after doing nothing within half a year after giving birth. But some mothers have not improved, and even separation has intensified. At this time, in addition to actively intervening through exercise and rehabilitation, what is more important is to correct daily bad habits.
Next, the dangerous movements that Mr. Yu shared with you that will aggravate rectus abdominal separation may be our lifestyle for many years. It has no effect on the body before pregnancy. However, after giving birth, with the amplification of the effect of progesterone, it is the culprit that hinders our self-repair and intensifies separation. If you are still breastfeeding, the delayed effect of progesterone will last more. Therefore, from the beginning of postpartum to 3 months after the end of the lactation period, we must avoid the following 4 situations:
avoid the movement of curling the abdomen
Key points: Learn to get up and get up correctly after delivery, and bending your hips when lifting heavy objects
If we still get up and get up with the force of curls, and repeat it many times a day, the frequent increase intra-abdominal pressure will continue to push the white line of , the connective tissue of , , , and the lower abdomen will be protruded, and the separation distance between the rectus abdominal muscles on both sides will be greater.
Get up in a crimp style. People with rectus abdominal muscle separator are prohibited from using
. How can you complete these movements without using the abdominal force? When getting up, first turn your body to the side lying position, and use your elbow to support your upper body when exhale, and then drop your legs off the edge of the bed. When getting up from the seat or the edge of the bed, sit to the edge first, lean forward, let the center of gravity fall on your legs, support your thighs with both hands, and get up when exhale.
Correct wake-up posture after delivery
In addition, when picking up the baby or changing the baby's diapers, you should also avoid bent down. You can bend your hips and straighten your back and lean forward and downward to avoid causing back pain.
Avoid holding your breath when exerting force
Key points: Learn to exert force when exerting; prevent constipation
You can observe, when we pick up our babies, carry heavy objects such as strollers, are we holding our breath unconsciously? Holding your breath and exerting force will also increase the pressure in the abdomen.
So how should we protect ourselves when we pick up the baby? Remember one sentence: The moment you exhale, gently exhale with your mouth. This is like when the balloon is squeezed, the pressure inside the balloon increases. If an outlet is deflated at the same time, it will not be easily pinched.
In addition, difficulty in defecation can also make us hold our breath hard. Therefore, methods such as reasonable dietary combination, adequate water consumption and self-massage should also be prepared for preventing constipation.
Avoid wearing a hard and too tight belly belt for a long time
Many mothers will fall into a misunderstanding - they believe that a belly belt can slim the belly and can retract the protruding lower abdomen after childbirth. Many businesses do advertise in this way. In fact, wearing a hard and too tight elastic abdominal belt for a long time will not only not help you lose your belly, but in the long run, excessive reliance on a leash will further deteriorate the already weak abdominal muscles, aggravate slack and convex bulge.
In fact, there are very few use scenarios for corset belts, and they are basically worn only after clear medical advice. For example, within 1 to 2 weeks after cesarean section, it is recommended that you not wear it for too long. You should tie it when standing and walking, and untie it when sitting or lying.
Avoid incorrect training
Key points: When rectus abdominal muscle is separated >2cm, do not do crunches, support, twist and run and jump sports
The essence of rectus abdominal muscle separation is the weakness of the deep core muscle group, mainly transverse abdominal muscle , which is also called "the natural corset belt of the human body". Therefore, mothers with rectus abdomen are all soft and weak and inelastic. Not only is the core strength weak, but the physical stability is not good. Therefore, sports such as running and jumping and balls that require high physical stability are more dangerous for mothers with rectus abdominal muscle separation.
At the same time, isolated training of any superficial core muscle group is a taboo! ① You cannot do crunches or sit-ups to exercise the rectus abdomen because it will squeeze the white line of the abdomen and make the abdomen protrude outward. ② Do not do torsional movements that exercise the internal/external oblique muscles of the abdomen, such as cross-curls. ③ Do not do supportive actions, such as plank support , because when the abdomen is weak, erection spinal muscle on the waist and back will be overcompensated, causing back pain.
These taboo actions can only be performed if the separation distance of rectus abdominal muscles is stable to be restored to within 2cm . What kind of exercise is suitable for doing before this? Please pay attention to the subsequent sharing.
or above are postpartum taboos and daily care contents for rectus abdominal separation. If it is helpful to you, remember to like, bookmark and follow (ﾟOﾟ)
