Postpartum rectus abdominis separation picture

After the relaxation of the two-child policy, we came into contact with more and more women who came to Yuanshi Pilates to seek repair solutions due to the problem of rectus abdominis separation. In order to enable more mothers and coaches to correctly treat rectus abdominis separation and cooperate with the training plan to do home homework, we have specially compiled this issue of "Sharing ideas and plans for repairing rectus abdominis separation after childbirth". We hope that new mothers can carry out appropriate recovery exercises after giving birth, so that they can be beautiful and healthy.

Photos of rectus abdominis separation after childbirth Current situation: Although the phenomenon of rectus abdominis separation occurs in every group (such as athletes, obese people, children, etc.), it mostly occurs in women, especially those who have given birth. Concern about this phenomenon is only recent, so there is currently no credible scientific research. What we share here is a summary based on Yuanshi Pilates teaching practice, and we also hope to have more theoretical support.

The following are typical abdominal manifestations of women with rectus abdominis separation after childbirth when doing crunches:

Photos of rectus abdominis separation after childbirth: Rectus abdominis separation after childbirth is generally manifested as loose and bulging abdomen, which cannot be corrected for a long time. Because the rectus abdominis is separated and the linea alba becomes larger, the umbilicus on the linea alba is fundamentally weaker, so the umbilicus always bulges, and its appearance looks like an umbilical hernia. When the patient lies flat on his back and does sit-ups, he can touch a deep "groove" with vertical indentations between the abdominal muscles on both sides, and it feels like his fingers can be inserted into the patient's abdomen.

Impact: Rectus abdominis separation has only attracted public attention in recent years. The long-term effects of rectus abdominis separation on the body remain to be investigated, but it is generally believed that rectus abdominis separation can lead to decreased intra-abdominal pressure and increase the risk of visceral prolapse and pelvic relaxation. Rectus abdominis separation is also the result of long-term imbalance in muscle strength and muscle fascia chain. Therefore, rectus abdominis separation generally causes lumbar disc anxiety and lumbar sacral pain. In addition, rectus abdominis separation can also cause loose folds of abdominal skin.

The reason for the rectus abdominis separation after childbirth: The traditional muscle separation theory believes that it is because the abdominal muscles are weak and cannot exert sufficient resistance to the increased intra-abdominal pressure, resulting in the lengthening and expansion of the linea alba in the middle.

The overall kinetic chain theory based on the muscle fascia chain believes that rectus abdominis separation may be caused by the lengthening of the muscle fascia sheath connecting the linea alba on the front of the body and the thoracolumbar fascia on the back of the body. This musculofascial sheath connects and surrounds the deepest waist muscle, the transverse abdominis, as well as the abdominal and external oblique muscles. The same muscle fascia sheath surrounds the upper and lower sides of the abdominal muscles in the front of the body, and the muscle fascia sheath at the back of the body surrounds the quadratus lumborum, psoas major and erector spinae respectively. There are many such "lines" in the human body.

In general, rectus abdominis separation may be a human condition that develops to a certain level after the incorrect arrangement of bones and joints, muscles and muscle fascia, and disordered functions have accumulated over time. Therefore, our planning program also needs to take into account the sequencing of myofascial, muscular, and osteoarticular diseases.

Muscle fascia releases pressure. You can use foam rollers, massage balls, etc. to relax the muscle fascia of the whole body; you can also specifically relax the pelvic, lumbar and thoracolumbar parts.

Learn to breathe thoroughly and breathe gently to allow the waist muscle groups (including the transverse abdominal muscles, oblique abdominal muscles, and abdominal muscles) to relax and return to their original positions. Learn to release tension here and let your muscles return to their natural positions.