It's been a few months since I gave birth and it still looks like I'm five months pregnant! As a yoga teacher, I am ashamed of my laziness. I did some homework. The changes in the three months of practice are as shown in Figure 1 (please ignore the belly button eyes.) First of all, mothers, don't get anxious when you see some people who recover immediately after giving birth Get up, everyone’s physique is different, don’t compare, mothers are all fairies Small.
Postpartum repair 42 days to 1 year is the best time for pelvic floor repair, half a year is the golden period for muscle recovery, the effect will be good, but don’t exercise blindly, you must follow a scientific exercise plan, you can move on and off the phone Do Kegel exercise , and stick to punching exercises three times in the morning, noon and evening according to the matching plan, to repair pelvic floor muscle relaxation, and improve postpartum urinary leakage, prolapse and other birth injuries. If you miss the time, don't worry, just start and it will be effective ,
all know rectus abdominis separation to practice! Diligent mothers begin to practice exercises such as sit-ups , crunches and so on. As a result, after practicing for a period of time, the separation of abdominal muscles is even more severe! When
talks about exercise methods, you must first avoid misunderstandings, because exercises such as sit-ups plank can only exercise the superficial rectus abdominis. And the rectus abdominis is pulled to the sides when crunches are exerted, and the more they are pulled, the wider they are. Directly exercising the rectus abdominis is ineffective, but should exercise the deepest muscles - transversus abdominis
Can we first measure the degree of separation of the rectus abdominis?
Abdominal muscle separation may appear in the upper and lower parts of the navel or all, and there are different widths and depths. We can check at home as follows:
1. Lie on your back, knees bent, feet flat on the floor or bed.
2. Place the palm of your hand on the midline of the abdomen just below or just above the navel.
3. Raise your head and close your chin, get up with your upper body, and look at your stomach. At this time, the abdominal muscles are forced, and the belly will be tight and hard. Press the edge of the muscle with your fingertips and feel the "groove" under the skin.
4. Press the upper, middle, and lower positions of the navel and see how many fingers you can insert into the gaps between the muscles. The "fingers" is the degree of separation of the rectus abdominis.
The separation degree of most mothers is less than 2 cm (2 fingers), which is not serious. You can use the exercise method to be discussed later, and the gap will be narrowed.
If the degree of separation exceeds 2cm (2 fingers), it is a relatively serious rectus abdominis separation, which needs to be improved by the doctor through manipulation or surgery.
In addition, the separation of the rectus abdominis has not been restored to one finger, traditional sit-ups, abdominal twisting movements, all movements that increase abdominal pressure, etc. should be avoided. Lie down and inhale, let the air enter the abdomen, and bulge the lower abdomen as far as possible. Exhale, exhale as much as possible, and let the abdomen go down to the direction of the spine (here, you can also cooperate with Kegel exercises to inhale, relax, and exhale. Tighten abdomen and perineum)
method 2: Exercise abdominal muscles to tighten (as shown in Figure 3)
pelvic floor muscle repair
method 1: Lie down, bend knees and calves perpendicular to the ground, open your feet as wide as your hips, and exhale with your hips up Lift off while tightening the lower abdomen and perineum, inhale and lower the hips to relax.
method 2: Kegel exercises can be done anytime and anywhere, that is, inhale to relax, and exhale to tighten the seat of the perineum inward!
pelvis repair: (Fig. 4, Fig. 5)
action is not about too much, but persistence. Repeating simple things will definitely work!
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