Can abdominal muscle separation be restored after childbirth?

Everyone should know that the abdominal muscles are mainly divided into two sides. Even on the stomach of people without abdominal muscles, there is a symmetrical stomach on the left and right sides. But for women, one of the issues they fear most about pregnancy is that their belly tends to become fragile after delivery, and even abdominal muscle separation may occur. Abdominal muscle separation mainly refers to the belly of the mother spreading out to both sides after giving birth. So can a woman recover from the separation of her husband and wife after giving birth?

Rectus abdominis separation mainly relies on exercise training to recover

The exercise training method for rectus abdominis separation is as follows:

(1) Abdominal breathing

It mainly focuses on diaphragm movement, coordinated with abdominal movement. It mainly works the transverse abdominal muscles to contract the abdomen from the inside. Here’s how:

① Lie on your back or sit comfortably, loosen your belt, and relax your whole body;

②Place your right hand on your belly button and your left hand on your chest. When inhaling, expand your abdomen outwards; when exhaling, contract your abdomen inwards, drawing your navel as close to your spine as possible, and pause for 5 to 10 seconds. This is a cycle. Be careful to keep your chest as still as possible during the entire process.

③ Repeat this cycle, keeping your breathing rhythm consistent. Generally 5 to 10 minutes each time, 3 times a day.

(2)Pull-Ins

It mainly works the transverse abdominal muscles to contract the abdomen from the inside. Here’s how:

① Lie on your back, bend your knees about 90 degrees, place your feet flat (align your heels with your sitting bones), and relax your whole body;

②Place your hands on both sides of your belly button. When inhaling, expand the abdomen outwards; when exhaling, contract the abdomen inwards. At the same time, push your hands inward and downward, trying to close the gap between the rectus abdominis muscles, and pause for 5 to 10 seconds. This is a cycle.

③ Repeat this cycle, keeping your breathing rhythm consistent. Generally 5 to 10 minutes each time, 3 times a day.

(3)Splinted Curlups

It mainly exercises the transverse abdominal muscles, rectus abdominis, and internal and external oblique muscles. Here’s how:

① Lie on your back, bend your knees about 90 degrees, place your feet flat (align your heels with your sitting bones), and relax your whole body;

②Cross your arms over your abdomen, with your palms resting on each side of your abdomen. When inhaling, expand the abdomen outwards; when exhaling, contract the abdomen inwards, and at the same time slowly lift the head and shoulders off the mat (contract the abdominal wall muscles). Use both hands to push the abdominal muscles on both sides toward the middle, pause for 5 to 10 seconds, and slowly put the head and shoulders back on the mat. This is a cycle.

③ Repeat this cycle, keeping your breathing rhythm consistent. Generally 3 to 5 minutes each time, 3 times a day. Note that the amount of exercise should be increased from small to large.

(4) Sit-ups, crunches, planks, etc.

It mainly exercises all abdominal wall muscles, including the rectus abdominis, internal and external oblique muscles, and transverse abdominal muscles. However, when the separation of the rectus abdominis is still greater than two finger widths (about 2cm), you can only perform the above-mentioned abdominal breathing, Pull-Ins, and Splinted Curlups exercises. Only when the separation is less than two finger widths can you perform these regular abdominal exercises, otherwise the degree of rectus abdominis separation will be aggravated.

In short, postpartum recovery is a gradual process, and the amount of exercise should be gradually increased. Do not exercise excessively because you are eager to restore your figure.

remind:

Through the above corrective exercises, the separated rectus abdominis muscles of most women can be restored to their original position. However, in a very small number of women, due to malnutrition, improper postpartum exercise and other reasons, the separation of the rectus abdominis muscles does not show obvious improvement, and even abdominal wall hernia (such as umbilical hernia in which the small intestine protrudes out of the navel) occurs. In this case, surgical treatment should be adopted to intermittently suture the separated rectus abdominis muscles on both sides.

In addition, in order to reduce the probability and degree of rectus abdominis separation after childbirth, women should do more exercises such as sit-ups, crunches, and plank support before pregnancy to enhance the strength of the abdominal wall muscles and the elasticity of the abdominal skin and fascia.