What is the method for rectus abdominis repair after childbirth?

During the process of giving birth, women's bodies will suffer a lot of damage, such as rectus abdominis separation. Rectus abdominis separation is very harmful. First of all, it will directly cause the abdominal wall to become loose, and it may not recover for a long time. In addition, you may feel a feeling of heaviness in the lower abdomen. In order to solve these problems, the rectus abdominis needs to be repaired after delivery. The specific methods are as follows.

Postpartum rectus abdominis repair method:

If the width of the rectus abdominis separation is less than 3 fingers within one year after delivery, it may return to normal through correct abdominal exercises such as abdominal tightening. Do not do sit-ups or other exercises that bend the rectus abdominis.

If the width of the separation exceeds 3 fingers and cannot be reduced or recovered within 1 to 2 years after delivery, surgical treatment should be considered. The surgery is to bring the narrowed linea alba and separated rectus abdominis muscles closer together. Surgery can be performed through two methods: open surgery and laparoscopic surgery.

The rectus abdominis is two long, flat muscle bands on either side of the midline of the anterior abdominal wall. They are divided into four abdominal muscles by horizontal fibrous bands and look like a "washboard". This muscle originates from the pubic symphysis and pubic bone, ends at the anterior arch and costal cartilages of the 5th, 6th and 7th ribs and the xiphoid process below the sternum, and extends laterally to the cartilages of the fifth, sixth and seventh ribs. It is wide at the top and narrow at the bottom.

Contracting the rectus abdominis will cause the torso to bend forward. If the rectus abdominis is too tight, it will limit the body's ability to bend backward. Contracting the rectus abdominis also compresses the abdominal cavity, creating an "air bag" effect that prevents hyperextension of the lumbar spine and provides protection when the lumbar spine is extended (such as in backbend positions).

As the baby grows, the abdominal muscles (rectus abdominis) begin to separate during pregnancy. This separation is common during pregnancy, but some women may experience more severe separation, making it difficult to regain their figure and causing a lot of physical discomfort. Here are 10 poses that can repair rectus abdominis separation and help you quickly regain your figure after childbirth!

1. Abdominal breathing micro-exercise

These are micro movements that strengthen the deep core muscles of the body. The simple contraction of the core and inward movement of the abdomen is a perfect gentle start to strengthening the core and beginning the journey of stretching and restoring.

Sit or stand on a cushion or chair, or lie down

Hands on abdomen

Take a deep breath and exhale

As you exhale, bring your abdomen toward your spine.

Keep breathing

Release slowly and breathe gently

Repeat as many times as possible

2. Wall panel type

As mentioned above, regular plank poses should be avoided while the rectus abdominis is repairing. Plank pose is a great pose that not only strengthens the core but also works the entire body, including the back. You can practice this by doing the plank pose against the wall.

Stand against a wall with your palms flat on the wall, your arms straight, and your shoulders directly over your hips.

Tighten your core by pulling your abdomen in toward your spine

· Open your feet one foot apart and feel your whole body tightening

Maintain, focusing on maintaining core strength

If your core is strong, you can do a few push-ups

Keep your elbows in Chaturanga and your core tight

Don’t forget to breathe

Practice plank on the wall, keep pushing and breathing, and repeat several times

3. Wall-based chair pose

Not only does the chair pose strengthen your leg and buttocks muscles, it also builds your core. It is difficult to keep your core tight while squatting. Switching to the wall chair pose is a great way to build core awareness, especially during rectus abdominis repair.