Rectus Abdominis Separation Exercise 2 Years After Childbirth

Rectus abdominis separation has become a common problem for mothers. So how to recover from rectus abdominis separation? What are the training methods for rectus abdominis separation two years after giving birth? The editor has sorted out the relevant information. Let's have a simple understanding and understanding of this issue. I hope the following points will be helpful to everyone!

The key to the recovery of rectus abdominis separation is physical training. The fitness training methods for rectus abdominis separation are as follows:

(1) Abdominal breathing method Abdominal breathing method is mainly based on diaphragm exercise and coordinated with abdominal exercise. It mainly exercises the transverse abdominal muscles to tighten the abdomen from the inside. The method is as follows: Lie down or sit comfortably, loosen your belt, and relax your whole body; put your left hand on your belly button and your right hand on your chest. Expand your abdomen outwards when you breathe in; contract your abdomen inwards when you breathe in, and draw your belly button as close to your spine as possible, and pause for 5 to 10 seconds. This is a circulatory system. Note that you should try to keep your chest still throughout the whole process. Repeat the cycle, maintaining a consistent inhalation rhythm. Generally, each session lasts 5 to 10 minutes, 3 times a day.

(2) Pull-Ins mainly train the transverse abdominal muscles to tighten the abdomen from the inside. The method is as follows: Lie flat on your back, bend your knees about 90 degrees, put your feet down (heels aligned with both ends of the sciatic nerve), and relax your whole body; place your hands on both sides of your belly button. Expand your abdomen when you breathe in; contract your abdomen when you breathe in, and take the opportunity to move your hands inward and downward, trying to close the gap between the abdominal muscles, and pause for 5 to 10 seconds. This is a circulatory system. Repeat the cycle, maintaining a consistent inhalation rhythm. Generally, each session lasts 5 to 10 minutes, 3 times a day.

(3) Splinted Curlups mainly train the transverse abdominal muscles and other abdominal muscles, as well as the internal and external oblique muscles. The method is as follows: Lie flat on your back, bend your knees about 90 degrees, put your feet down (heels aligned with both ends of the sciatic nerve), and relax your whole body; cross your arms on your abdomen, with your palms against one side of your abdomen. Expand your abdomen outwards when you breathe in; contract your abdomen inwards when you breathe in, and at the same time slowly lift your head and shoulders off the cushion (contract your abdominal muscles), coordinate your hands to push the abdominal muscles on both sides toward the center, pause for 5 to 10 seconds, and slowly put your head and shoulders back on the cushion. This is a circulatory system. Repeat the cycle, maintaining a consistent inhalation rhythm. Generally, each session lasts 3 to 5 minutes, 3 times a day. Note that the intensity of exercise should be increased from small to large.

(4) Push-ups, crunches, planks, etc. It mainly exercises the abdominal muscles, internal and external oblique muscles, transverse abdominal muscles and other abdominal muscles. However, if the separation of the rectus abdominis is still more than two finger widths (about 2cm), only the abdominal breathing, Pull-Ins, and Splinted Curlups exercises mentioned above can be performed. Only when the separation is less than two finger widths can these basic abdominal exercises be performed, otherwise the degree of rectus abdominis separation will be aggravated. In short, postpartum recovery is a process from shallow to deep, and the intensity of exercise should be gradually increased. Do not do too much exercise in a hurry to restore your body shape.

Through the above corrective exercises, the separated abdominal muscles of most women can return to their original position. However, for a very few women, due to malnutrition, poor postpartum exercise and other reasons, the rectus abdominis separation has not been significantly improved, and even abdominal wall hernia (such as umbilical hernia where the colon protrudes above the belly button) may occur. At this time, surgical treatment should be adopted to interrupt the sutures of the separated abdominal muscles on both sides. In addition, in order to reduce the chance and degree of rectus abdominis separation after childbirth, women should do more exercises such as push-ups, sit-ups, planks, etc. before pregnancy to increase the strength of the abdominal muscles and the elasticity of the abdominal skin and muscle fascia.

How to prevent rectus abdominis separation

When preparing for pregnancy, in order to prevent rectus abdominis separation, you can increase the exercise of the waist muscles; pregnant mothers should pay attention to the scientific combination of diet during delivery and control weight; after giving birth, you can use a restraint belt, which is also helpful for the abdominal muscles to restore their original position. It is certain that wearing a belly band will not help you restore your body shape quickly, but it will be of certain benefit in supporting the waist, reducing the pain caused by abdominal bending, and restoring the origin of rectus abdominis separation. If mothers use a belly band, they must not tie it too tight, and do not tie it for too long each day. If the mother's abdominal muscles have not recovered within two years after giving birth, or if the separation is severe, she must not delay, and going to the hospital for treatment as soon as possible is the right way!