How to get rid of diastase of the rectus muscles: exercises for young mothers
There was one muscle, it became ... two.The human body does not get tired of surprising, but it helps him! , back pain, swollen breasts, skin discoloration are all components of a nine-month program. Like a rather innocuous, but undesirable condition called diastasis of the rectus abdominis muscles.
What causes diastasis? The pressure of a growing child, helped by the “pregnant” hormone relaxin, which softens the body tissues, can cause the abdominal muscles to diverge relative to the white line of the abdomen. This causes a bulge in the center of the abdomen. Some diastases resemble a curved ridge, but in most cases it is a classic "pregnant ball".
Gymnastics to get rid of diastasis
The good news is that simple but effective exercises after birth can help to heal diastasis of the rectus abdominis muscles.But the press cast in "pregnantcondition takes time and effort.
First of all, people with diastasis need to learn how to breathe correctly. This means the ability to direct the breath around the entire circumference of the diaphragm.
The diaphragm is a broad dome-shaped muscle that rises at the base of the chest. It separates the chest, or lungs and heart, from the abdominal space. Optimally, the diaphragm and its neighbor, the transverse abdominis, give stability to the cortex. A stable core protects the back and provides a full range of movements of the limbs and trunk.
Exercise 1: Diaphragmatic Breath
The deceptively simple exercise of diaphragmatic breathing begins from a supine position. Put your hands on top of the upper chest and inhale.
- Feel the diaphragm expanding the lower edges in your hands, especially to the sides. When you exhale, concentrate on cutting the diaphragm, creating what is called the "corset effect".
If you are sure that you are breathing into the diaphragm, proceed to the following two exercises.
Exercise 2: standing up pushups
Just imagine how much simpler it would be at school, in physical education classes,if we knew about push-ups standing? This exercise helps to heal the divergence of the muscles and leads to the tone of the muscles of the upper body.
- Stand straight, facing the wall, at arm's length, feet wide on hips. Palm pressed to the wall, take a breath. Inhale slowly, concentrating on the flow of air in the lungs. It should circulate through the diaphragm, and not make a balloon out of the abdomen.
- As you exhale, pull the stomach in, pull it towards the spine. Bend your elbows and lean on the wall, taking the next breath. Push away from the wall as you exhale and take your original straight position.
Exercise 3: Bridge
A more difficult exercise, which is also one of the yoga asanas, is a bridge.
- For a start, lie on your back, your spine pressed to the floor. Knees should be bent, feet - stand on the floor. Hands lower along the body on both sides, palms down. Slowly inhale using a diaphragmatic breathing.
- On the exhale, push the pelvis up to the ceiling, forming a slope from the knees - the highest point - to the shoulders - the lowest. Slowly inhale, lingering in this position, and as you exhale begin to gently lower your back to the floor.
What is an additional plus of exercises with the correct breathing technique - you learn to breathe a diaphragm and in everyday life, for example, lifting a child, bending over to change the diaper. And this is important during the recovery of the abdominal muscles.
Daistas: Risk Factor
The chance of diastasis is increased if you have two (or more) children, or if you have had several pregnancies. If you are over 35 years old and you give birth to a child with a rather large birth weight, you may also have a higher chance of developing a rectus rectus diastase.
The risk of muscle divergence also appears when you tense up, flexing or twisting the torso. Weight should be raised with an emphasis on the gluteus and the biceps of the thigh, and not on the back, and also get out of bed or sofa, turning on its side and pushing with his hands.
What else do you need to know about direct abdominal diastase
If you notice a diastase in a newborn, do not worry. Treatment in children with diastasis is necessary only if a hernia develops between divided muscles and this requires surgical intervention. There is a high probability that the abdominal muscles of the child will continue to grow, and the diastasis will disappear over time.And of course, you should immediately consult with a doctor if your child has redness, abdominal pain or constant vomiting.
The most common complication of diastasis of the rectus abdominis muscle in adults is also a hernia. In this case, it will require a simple operation.
A little physical activity several days a week can help restore the rectus abdominis muscle. But remember that before you commit serious physical exertion, it is worth consulting with a doctor.
Expert Expert Bonus
How often do these exercises? How soon will I see the result?
Suppose the birth was vaginal (i.e., natural birth). Soon after, it is already possible to introduce light daily loads. If the child was born by a Caesarean section, the exercises for the cortex and the press are contraindicated for at least 2-3 months after the birth. But since all the patients are different, in order to go to work for the press, you need to get the approval of the doctor.
Diastasis is often healed by itself as patients lose weight, but exercises can help speed up this process. If after 3-6 months of regular performance of these exercises you do not see any improvement, check - it may be a hernia.