Postpartum rectus abdominis separation is a postpartum problem that most parturients may encounter. Different degrees of rectus abdominis separation have different effects on Mabao. Among them, the influence of abdominal appearance is a common concern in Ma Bao. Abdominal muscles are flabby and weak, and fat accumulation makes the abdomen bulge. Apart from the appearance of body shape and posture, the separation of rectus abdominis will also affect the health of lying-in women, and physical discomfort such as backache and drooping organs afflict Ma Bao's body and spirit.
If there is rectus abdominis separation, it should be treated as soon as possible, treated as soon as possible, and recovered as soon as possible, so as not to cause more harm to the body. Because everyone's situation is different, so in the treatment of postpartum rectus abdominis separation, we must first understand the degree of separation of our rectus abdominis. The normal value of female rectus abdominis muscle is less than 2 fingers, including 2 fingers; 2-3 fingers can be improved by abdominal exercise training; More than 3 fingers may need treatment.
You can know the degree of separation of rectus abdominis by going to the hospital for examination or self-test. If the symptoms of rectus abdominis separation are between 2 and 3 fingers, it is suggested that correct rectus abdominis exercise training be carried out under the guidance of a doctor, such as standing abdomen, kneeling abdomen, kneeling legs, supine kicking or other sports training methods. However, it should be noted that the action of bending rectus abdominis such as sit-ups is not conducive to the closure of rectus abdominis, and doctors advise not to try blindly.
Postpartum rectus abdominis exercise video, postpartum rectus abdominis separation and repair training method.
The troubles caused by the separation of rectus abdominis after delivery affect the physical health and psychological state of many treasure mothers. In order to make her body recover as soon as possible, many treasure mothers will do abdominal exercise training to treat postpartum rectus abdominis separation. So is there a video of exercising postpartum rectus abdominis? What is the training method of postpartum rectus abdominis separation and repair?
The separation of rectus abdominis is a very common problem that women will face after delivery. Generally, the symptoms of rectus abdominis separation of 2-3 fingers can be recovered under the guidance of professionals. If the symptoms of separation are serious, seek medical attention in time. Postpartum rectus abdominis training method is as follows:
Standing posture and abdomen: stand with your back against the wall, with your head, back and hips attached to the wall, and your feet about 30 cm away from the wall. Prepare for inhalation. When exhaling, stick the lumbar spine on the wall, keep it for a while, and then inhale to restore. Each group 10- 15 times to complete 2-3 groups.
Kneeling and abdomen: Kneel your legs and knees on the flat mat, with your hips perpendicular to your knees and your hands perpendicular to your shoulders. Pay attention to the neutral position of your spine, and then do abdomen exercises. The lower abdomen relaxes when inhaling and contracts inward when exhaling. Repeat 10- 12 times for each group to complete 2-3 groups.
Kneeling posture and leg extension: Kneel your legs on the mat, support the bottom vertically with your hands and shoulders, and keep your spine in a neutral position. Prepare for inhalation. When exhaling, slowly stretch your right leg backwards, inhale and keep still, then exhale slowly and retract your leg. When one leg is finished, the other leg repeats. Complete each leg 4-6 times and complete 2-3 groups.
Leg lifting in supine position: in supine position, put your hands on your sides, keep your spine and pelvis neutral, and prepare to inhale. Lift your legs when exhaling and fall when inhaling. Alternate legs, 6-8 times in each group, and complete 2-3 groups.
Supine kick: supine position, chin slightly retracted, lumbar vertebrae against the mat. Prepare for inhalation. When exhaling, push your right leg away, then inhale and stay still, and then slowly retract your leg when exhaling. After completing 6-8 times, change the other leg to repeat or alternate, and complete 2-3 groups.
How to repair postpartum rectus abdominis separation, how to do it, and how to repair it.
When a woman gives birth to a child, there will be some injuries to her body more or less. Some injuries involve muscles and bones, such as the separation of rectus abdominis and the repair of rectus abdominis, which is very important for postpartum women. Then I'll show you what to do with postpartum rectus abdominis, how to repair and repair it, and watch it together.
During pregnancy, rectus abdominis will be stretched to twice its original length. As the fetus grows up in the uterus, the abdominal wall will expand excessively, so most women will have the separation of rectus abdominis, so the repair of rectus abdominis is urgent. If the rectus abdominis is separated, we need to know the situation of rectus abdominis separation. If the two sides are less than two centimeters apart, it is normal, but if it is more than three centimeters, you should seek the help of a doctor.
Doctors usually use hand massage to help rectus abdominis recover. First of all, put your hands behind your head, and then the medical staff will find the position of rectus abdominis and massage it to the middle of the spine to help the rectus abdominis recover. Every day, Ma Bao can do some exercises at home to help repair. For example, Ma Bao can stand with his feet together, with one hand on the rectus abdominis and the other hand pulling elastic belt. At the same time pay attention to breathing evenly and slowly. This action can be done 200-300 times a day.
In addition, Ma Bao can do some targeted exercises during pregnancy and postpartum to prevent the separation of rectus abdominis, and get rid of some bad daily exercise habits, which can also prevent the separation of rectus abdominis to a great extent.
How to do recovery training for postpartum rectus abdominis separation, video tutorial on postpartum rectus abdominis repair technology
Many women in the process of pregnancy, with the increase of the fetus in the uterus, the abdominal wall and muscles expand, so the rectus abdominis is separated. The separation of rectus abdominis not only affects the beauty of parturient's abdomen, but also causes problems such as backache and decreased spinal stability, which makes many parturients very troubled. So how to do recovery training for postpartum rectus abdominis separation? What is the video tutorial of postpartum rectus abdominis repair?
Generally speaking, if rectus abdominis is separated between two fingers and three fingers, you can do rectus abdominis recovery training to improve rectus abdominis. You can refer to the following three training actions.
First, abdominal breathing:
1. Lie on your back and bend your knees. The distance between knees is the same as the width of hips.
2. Squeeze and grasp the rectus abdominis on both sides of the abdomen with the palm root of the palm;
3. After the fingers interlock and tighten the rectus abdominis, you can start abdominal breathing;
4. Inhale until your stomach bulges, then exhale to make your stomach contract. Inhale and exhale as a group, pay attention to stop for 5~ 10 seconds after contraction;
5. Practice about three times a day for 5~ 10 minutes each time.
Second, kneeling and abdomen:
1, relax and kneel on the ground;
2. Knees are the same width as hip bones and shoulders are the same width as wrist bones;
3. When inhaling, the lower abdomen naturally relaxes, and when exhaling, the lower abdomen forcibly adducts, and inhaling and exhaling are a group;
4. Do 10~ 15 groups every day.
Three, flat support:
1, prone on a flat place;
2. The shoulder is perpendicular to the elbow joint, and the knee supports the ground, or it is supported by a standard flat plate when it leaves the ground;
3. Keep the upper body parallel to the ground for one minute;
4, the whole process can not be waist and shoulders can not lie on the couch, while the abdomen should be tightened, elbow joint pressure on the ground.
The above is about the training of postpartum rectus abdominis separation and repair. Because each parturient's physical condition is different, it is suggested that all parturients should consult a doctor before doing rectus abdominis repair training, and do not blindly do rectus abdominis repair training to avoid aggravating rectus abdominis separation. In addition, if there are women who don't want to do training, they can do postpartum rectus abdominis repair according to the following video: