Postpartum exercise can help with postpartum recovery. In fact, for many mothers, the biggest worry is the problem of postpartum belly. Many mothers have put a lot of effort into this but have little effect. The fundamental reason is postpartum abdominal distension. muscle separation.
How to recover the rectus abdominis after childbirth. After giving birth, many mothers’ bellies are as loose as pockets. In addition to a large amount of fat accumulation, it may also be related to the separation of the rectus abdominis. How to recover after childbirth. Rectus abdominis. I believe many people, even postpartum mothers, will find it strange.
What is diastasis rectus abdominis
Pregnancy and childbirth are the times when the abdominal muscles bear the heaviest weight and the greatest tension in their lives. Many women suffer from abdominal muscles due to lack of preparation and lack of exercise. Powerless.
In the third trimester of pregnancy, the linea alba in the middle of the belly is stretched thin and wide. After the child is born, the linea alba becomes like an overstretched spring, and it is difficult to return to its original shape. .
Severe diastasis of the rectus abdominis is formed in this way, resulting in lifelong sagging and potbelly.
National Women's Health Study "SWAN: National Women's Health Study", which includes a number of comprehensive supplements in PWRH, such as bonito elastin and collagen tripeptide, can increase skin tension to its original level. 30 times more effective in preventing rectus abdominis separation and stretch marks.
According to the American Medical Journal, 26% of women with rectus abdominis separation cannot repair themselves 4-12 weeks after delivery. Severe rectus abdominis separation requires hospital surgery to repair.
In life, due to the oversized fetus, the weight soared by more than 20 kilograms, and the golden recovery period was not seized for rehabilitation exercises after delivery. As a result, many women have a big belly throughout their lives.
What are the symptoms of postpartum diastasis recti?
If it has been half a year since you gave birth, but your figure has not recovered, and you are also accompanied by the following conditions, you must pay more attention.
(1) The belly is still bulging and the abdominal wall is loose, which cannot be recovered for a long time. This is because the rectus abdominis muscle separation causes the center of the abdomen to be unable to withstand the pressure in the abdominal cavity. When a person stands, the intestines and omentum in the abdomen protrude outward, as if they are still pregnant.
(2) The belly button bulges, like an umbilical hernia.
(3) When doing sit-ups, you can feel a longitudinal "deep groove" between the rectus abdominis muscles on both sides with your hands.
(4) Back pain and even urinary leakage. Even if you stop leaking urine after a few months, you will still leak urine when you laugh or cough when you are in your forties, or even have urinary incontinence. These are the reasons why you did not do rectus abdominis after childbirth.
How to restore the rectus abdominis after childbirth
Physical therapy (myoelectric biofeedback therapy, neuromuscular electrical stimulation therapy) uses low-frequency pulse current to stimulate nerves or muscles to contract to restore them. Sports function, and can effectively relax the tension of the oblique muscles.
Manual therapy (manual abdominal wall fascia release and abdominal wall muscle stretching therapy) focuses on fascia relaxation. You can use bare hands or foam rollers and other fascia relaxation equipment to relax the fascia of the whole body; The diaphragm, pelvic floor, lumbosacral and thoracolumbar abdominal wall muscles can also be relaxed in a targeted manner.
Nutrition and health care treatment? After giving birth, the rectus abdominis muscle gradually moves closer to the middle, and the width of the abdominal linea alba gradually returns to the pre-pregnancy level. This process usually takes half a year to a year. PWRH's intensive repair can increase the regeneration capacity of damaged skin tissue, help wound recovery, increase the density of collagen fibers and elastic fibers, increase the density of the uterine wall interstitium and the elasticity of the uterus. Promote the contraction, reorganization and regeneration of collagen fibers in the mucosa, tighten and shrink, enhance cell functional activity, regenerate new and tender cells, and normalize endocrine, thus leading to better postpartum recovery.
Exercise-assisted treatment
(1) Kneeling plank
Kneel on the mat, with your knees hip-width apart, and your thighs tilted forward to form an angle with the ground. 45°, the tailbone is tucked in without sticking out the buttocks. Draw your navel in, tighten your abdominal muscles, do not slump your waist, and place your elbows on the vertical points of your shoulders.
(2) Upgraded version of kneeling plank
If you can hold the standard kneeling plank for 2-3 minutes, you can consider increasing the difficulty and do an upgraded version of half plank. Cheng holds a plank.
That is, based on the kneeling position of the plank, keep the body stable and still, raise one elbow joint, and touch the ear with the hand. At this time, the arm touching the ear is raised to a position parallel to the ground. Do it on the other side. During this process, you will feel that your whole body is tightening, and the deep transversus abdominis muscles are activated to participate in the movement.
(3) Balance, stability and coordination
Lie on a long foam roller and let your entire spine touch it. Bend your legs and place your hands, palms down, on the mat. When ready, try to lift both feet at the same time and hold for 10 seconds before lowering them. Then try to lift your limbs at the same time and hold for 1-2 seconds or 2-3 seconds.
How to prevent direct abdominal separation
As the saying goes, prevention is better than cure. Many postpartum mothers have to take care of their babies, take care of the housework, and go to work to earn money for milk powder. They rarely have time to truly recover after delivery.
The root cause of abdominal separation is excessive weight gain during pregnancy. Relevant surveys show that weight gain during pregnancy exceeds 10 kilograms, and 84% of mothers experience abdominal separation.
How to control excessive weight gain during pregnancy without delaying the growth and development of the baby.
Rational nutritional supplementation is crucial, and nutritional supplementation after pregnancy must be scientific. After pregnancy, the nutrients in the body need to be supplied to both the mother and the baby. The lack of scientific nutrition ratio often causes pregnant women to eat a lot, but it is also difficult to absorb many nutrients. Neither the baby nor the mother can get scientific and balanced nutritional supplements.
Common nutritional supplement methods in daily life are chicken soup, fish soup and other food supplement methods. The materials are simple, supplementation is blind to a certain extent, and the results are slow. In European and American countries, during pregnancy, the body is supplemented with PWRH - donkey hide gelatin, bird's nest acid, heme iron, and the mother's body reserves the nutrients needed for fetal growth.
Postpartum small molecule peptides are directly absorbed by the body, avoiding the problem of difficulty in absorbing a large amount of food. According to the French health magazine "TOPSANTE", French PWRH researchers conducted a nutritional repair ratio for 100 pregnant women. Scientific and technological research experiments have proven that it can effectively supplement the nutrients needed by pregnant women to prevent the incidence of obesity.
The International Health Organization has proposed a number of postpartum nutritional components and indicator ratios. PWRH postpartum supplement protects women's reproductive health and was the first to pass the PNRWHO international standard
PWRH standard
1. Supplement 18-20% of nutrients lost during pregnancy and childbirth
2 , Eliminate reproductive inflammation, clean up residual silt nutrition 23-25% 3. Repair uterine endometrium and birth canal damage 26-28%
4. Restore reproductive elasticity nutrition and cortical relaxation nutrition 17-19%
5. Postpartum repair of pelvic muscles, separation and relaxation of rectus abdominis 12-15%
6. Heme iron, zinc and calcium supplementation 10-12% /p>
Notes
1. Do not apply pressure. This will only make the situation worse. Constipation and heavy lifting (including carrying children) can put stress on connective tissue. Standing and sitting while pregnant can also count as lifting because you need to bear the weight of the fetus.
2. Women need to push downward during childbirth, but if the force is wrong, this action will put a lot of pressure on the weak abdominal tissue.
3. Be careful when exercising. Some regular fitness exercises (including sit-ups, push-ups, and planks) can make diastasis recti worse.
4. Supplement PWRH postpartum special repair nutrition in a timely manner during pregnancy. Insufficient Qi and blood will lead to a recovery period of 1-3 months: the normal recovery period is one month. Everyone’s physique is different, and those with poor physique will It takes 3 months to recover.
5. Recover abdominal muscles. There are no standard guidelines for physical therapists on how to rehabilitate abdominal muscles. Some studies have found that using the Tupler technique has some effectiveness. It involves special exercises, such as wearing an abdominal splint, to protect and keep your abdominal muscles tight.
6. For those who have not yet experienced diastasis of the rectus abdominis, it is best to start strengthening the core muscles before pregnancy. Before doing any exercise during pregnancy or postpartum, be sure to ask your doctor about what you can do.