The following is the self-test method of rectus abdominis separation:
According to the separation distance, it can be divided into light, medium and heavy grades. The mild range is 2-3cm, the moderate range is 3-5cm, and the severe range is above 5cm. It should be noted that most of the rectus abdominis separation mainly occurs in any position of the navel, so these three places need to be measured.
Generally speaking, it is recommended that mother repair the separation of rectus abdominis 42 days after delivery. After 42 days, if there are pelvic floor muscle problems and rectus abdominis problems at the same time, it is suggested that pelvic floor muscle repair should be given priority, and then rectus abdominis repair should be carried out after pelvic floor muscle repair.
It should be noted that the following training exercises should never be done, which will aggravate the separation of rectus abdominis:
Here are three exercises suitable for rectus abdominis repair:
1. Abdominal breathing
Our breathing is produced by the contraction of abdominal muscles. Put your hand directly above your lower abdomen and feel the movement caused by inhalation when breathing. When inhaling, feel your abdomen gently push your palm outward. When exhaling, feel your palms contract with your abdomen and breathe slowly. After finding the feeling, sit and practice, and then stand and touch.
It should be noted that during breathing, try not to move your chest or fluctuate up and down, let alone hold your breath and keep your breathing frequency normal.
Kneel down and stretch your legs.
Kneel on the ground with both hands and legs, and kneel at four o'clock, keeping the shoulders, wrists, knees and hips vertical and the spine in a neutral position. Then slowly straighten one leg backwards, alternating left and right legs back and forth, three groups at a time, each group 10 times. Exercise abdominal strength.
It should be noted that Chinese medicine should maintain a uniform speed during the leg stretching process, so as not to cause body shaking because the leg stretching is too fast. The whole movement should control the body and pelvis not to rotate.
3. Hip bridge
First, put your arms at your sides, make your head smaller, tighten your chin, and keep your calves upright. Then, exhale quickly in the hip lifting stage, lift off the ground step by step according to the order of hip-thoracic vertebra-scapula, and keep the abdomen and hip strong, about 10 second. Inhale slowly when descending, slowly descend the buttocks and return to the starting position, three groups at a time, each group 15 times.
It should be noted that when slowly inhaling and returning to the ground, do not directly touch the ground and keep a tiny distance of one centimeter from the ground. When exhaling, push the hips to drive the hips up to the shoulders to support the ground, and keep the knees, hips and shoulders in a straight line.
In addition to exercise, you can also assist some instruments to repair rectus abdominis, so that the exercise and instruments are carried out at the same time, and the repair effect will be doubled. I suggest you buy an angel doctor's prosthetic device, which has passed the medical machinery certification and is very suitable for some lazy mothers. You just need to stay at home for more than 20 minutes every day, and do maintenance while brushing your mobile phone.
The instrument has twelve modes to choose from, including postpartum lactation, uterus repair, postpartum recovery, postpartum urination, pain relief, stress urinary incontinence, urge urinary incontinence and frequent urination, pelvic floor repair and pelvic floor training plus one customization. Be able to customize the repair plan that suits you one-on-one according to your own situation.
In addition, it uses the same electrical stimulation principle as the hospital. Active training and passive training are combined for treatment. When electrified, there will be a slight current, crisp and numb. The current has 70 gears, so you can adjust the gear that suits you.
In addition, it is very convenient to operate. It is equipped with the exclusive Angel Doctor pro application and voice broadcast, which gives you detailed instructions on how to collect and release pelvic floor muscles. Even if you use the wrong force, there will be voice prompts, so don't worry about your own operation. Finally, there is evaluation analysis, just follow the evaluation plan ~