After the birth of a child, not all women quickly restore their former figure. Many of them face the problem beautiful belly, often without even assuming that the trouble that has arisen can be not only of an aesthetic nature.
Diastasis of the rectus abdominis muscles after childbirth or surgery caesarean section- one of the most common complications that requires qualified treatment. If appropriate measures are not taken in time, then a trifling, at first glance, problem can lead to serious medical consequences.
What is postpartum diastasis?
In Greek, diastasis means separation. In our case, we are talking about the postpartum period and we will talk about the divergence of the abdominal muscles, primarily due to a recent pregnancy.
Do you have diastasis?
Any woman can check this on her own.
To start, lie on your back. Now raise your head and slightly tighten your stomach. Take a look at it. If in the middle line you have an elongated bulge-like protrusion with even outlines, then the probability of having diastasis is very high.
How serious is this pathology?
In this case, you need to know that the divergence of the rectus abdominis muscles after childbirth or cesarean section can be expressed to varying degrees. This, in fact, determines the seriousness of your situation.
In surgery, there are three stages of the disease:
- I-I - when the white line is stretched by 5-7 cm;
- II-I - when the specified distance is exceeded;
- III-I - characterized by a large diastasis simultaneously with a sagging abdomen.
Depending on how large the discrepancy is (here - how outwardly noticeable the diastasis is), the method of treatment is chosen - whether it is a specially selected complex exercise or surgery.
As you probably noticed, in this article we call diastasis of the abdominal muscles a disease. Such a pathology never goes away on its own and the doctor must determine the method of its correction.
What are the predictions if the divergence of the muscles is severe enough and the stomach sags?
It is very likely that in this case you will be offered a surgical correction when the anterior wall abdominal wall strengthens artificially. Muscle plasty can be performed by stretching the patient's own tissues or by using a synthetic endoprosthesis, roughly speaking, the wall is reinforced with a special mesh.
In the absence of concomitant complications, this operation cannot be classified as complex. As a rule, it lasts up to one and a half hours. As a result, the abdominal muscles come together at a normal distance and their functional activity is restored. Unpleasant-looking protrusion will disappear, and the stomach will regain its attractive appearance.
Diastasis of the rectus abdominis muscles is a fairly common problem, especially relevant for women after childbirth.
Changes in the body after pregnancy are generally difficult to accept, especially when they cause discomfort not only on the psychological, but also on the physical level.
About 15% of women who have given birth face muscle strain, and because of such a comparative rarity of the problem, there are various legends about it. Three years ago, my older sister encountered them in practice: stories on the forums, reviews of other mothers about the treatment of diastasis of the rectus abdominis muscles after childbirth, and the myths associated with this scared her a lot.
I had to get down to business and study the topic in detail, involving competent doctors in the process. The sister calmed down and after a few months she regained her shape - well, now I will be happy to share with you the experience and information that we discovered during the research, and tips on how to deal with the problem.
Complete educational program on diastasis
In the very center of the abdomen, the so-called rectus muscle passes from top to bottom - this is what we see when we pump up nice “cubes” of the press in the gym. Despite the name, which implies a single number, the rectus muscle actually consists of two mirror halves, separated by a white line - a strip of connective tissue, consisting mainly of collagen.
Hormonal changes and growth of the uterus during pregnancy lead to a decrease in the tone of the white line and a change in its structure (by the way, it is because of this that a brown vertical stripe appears on the abdomen in pregnant women). This is necessary for the normal development of the fetus, which requires more and more space in the mother's womb. After childbirth, the softened white line and rectus muscle gradually return to their normal state.
With diastasis, this process slows down or turns off altogether. Between the left and right halves of the rectus muscle remains a subcutaneous "gap" filled with the connective tissue of the white line.
Tip: As a rule, tissue recovery after childbirth takes six to ten weeks. Don't worry about diastasis ahead of schedule and let your body bounce back naturally.
It is worth noting that stretching of the rectus abdominis muscles can appear not only after childbirth. The reasons may be too hard physical exercises, lifting excessive weight, as well as diseases leading to a weakening of the connective tissue (hernia, varicose veins, etc.). Accordingly, not only women suffer from diastasis: men and children are also prone to this problem.
Myths about muscle strain after childbirth
The Internet is full of unconfirmed information. This is especially true for the topics of health and beauty - those that women take most to heart. Diastasis is located right at the intersection of these two topics, and there are plenty of myths about him on the net - myths that can bring even the calmest girls to hysterics. This happened to my sister: after googling a little, she came to me with square eyes and burst into tears, because she had already managed to “wind up” a lifelong physical imperfection and an inevitable divorce. So that nothing like this comes to your mind, I will give all the common myths at once. So, say this problem:
- Irreversibly changes the very structure of abdominal tissues
- Definitely causes pain
- Becomes the cause of a lifelong "mommy tummy"
- Leads to constant weakness and almost atrophy of the abdominal muscles
- May cause bowel prolapse (hernia)
Ladies! All this is a FALSE. Do not be fooled by publications with such statements, but if anxiety prevails over common sense, go for a consultation with a doctor. We selected a qualified specialist for my sister, who thoroughly and calmly dispelled all her worries.
Advice: if you decide that you need a professional, approach the choice consciously. Some doctors - most often, unfortunately, in state institutions - do not have the tact and temperament necessary to communicate with the delicate psyche of women who have recently given birth. Do not add to your worries also the experience of poor service!
Predisposition and prevention
There are a number of factors that increase the risk of diastasis rectus abdominis after childbirth. These include:
- Petite or, conversely, obese physique
- Pregnancy with twins, triplets, etc.
- Second and subsequent pregnancies
- Late waiting age for a baby
- Bad muscle tone
- Curvature of the spine backwards thoracic region(kyphosis)
In addition, if you had diastasis after a previous pregnancy, the chance of having it again becomes almost one hundred percent.
But there is good news: the development of the problem can be prevented with a fairly high probability. If you are just planning a pregnancy or want to carry out prophylaxis for the future, the best way there will be sports: trained abdominal muscles quickly return their tone and natural position after the birth of the baby.
Well, during pregnancy, the main preventive method will be the absence of stress on the rectus abdominis muscles. To minimize them as much as possible, do not wear heavy things and refuse shoes with heels (the changed center of gravity makes the abs tense). rise from lying position, rolling on your side and helping yourself with your hands, instead of getting up with muscle strength press.
Tip: Wearing maternity corsages also helps reduce muscle strain.
Degrees and types of muscle divergence
Doctors distinguish between several degrees of severity of diastasis of the rectus abdominis muscles. It is important to know them for self-diagnosis, which will be discussed in the next section:
- The first stage of the problem is characterized by an expansion of the white line by four to five centimeters. Changes in the shape of the abdomen are minimal or completely invisible to the eye.
- The second stage is the divergence of the muscles by six to ten centimeters. The change in the shape of the abdomen becomes noticeable visually - it bulges forward, and the skin in the middle becomes flabby.
- In the third stage, the muscles are separated from each other by a considerable distance - up to fifteen centimeters. The abdomen sags strongly, the skin is flabby. The third stage can provoke an umbilical hernia, so it is better to treat it under the supervision of a specialist.
In addition to this classification, diastasis of the rectus muscles differs in appearance: a divergence above the navel, below it and over the entire area of \u200b\u200bthe abdomen. The differences are best seen in the live photo.
How to determine for yourself
Well, now about the main thing: how to determine if you have a divergence of the rectus abdominis muscles. This is a simple procedure, but remember: it should be carried out no earlier than a month and a half after childbirth - the tissues are still recovering during this period, and there is a high probability that diastasis “discovered” too early will pass by itself.
To test for muscle separation, lie on your back. Place the fingertips of one hand in the center of the abdomen. Then raise your head without straining your shoulders: this will lead to a slight contraction of the abdominal muscles. Without lowering your head, lightly press with your fingertips on your stomach. The "symptoms" of the presence of diastasis of the rectus abdominis muscles after childbirth during such a test are well traced both to the touch and visually in the form of a "failure" under the skin, right in the middle of the abdomen, between the right and left rectus muscles.
Tip: measuring the size of the discrepancy in centimeters is inconvenient on your own, and therefore remember - with the first degree, two or three fingers are placed in the “hole”, with the second - four or five, more - with the third.
Repeat the procedure for the areas above and below the navel. If during self-diagnosis you have difficulties, contact a surgeon for a test or go for an ultrasound scan. The latter is especially true for ladies of a magnificent physique - a manual study may not give reliable results even with the participation of a specialist.
Treatment of diastasis of the rectus abdominis muscles after childbirth
For the treatment of the rectus abdominis muscles after childbirth, two main methods are used: exercises or surgery. The preference for one or the other depends on the severity of muscle divergence. The first stage is easily treated with proper physical activity. If you start on time, the exercises can help with the second stage of the problem. With the third, an operation is almost always prescribed.
Tip: Don't worry too much if you're suffering from severe muscle divergence. Modern methods of surgical intervention are effective and leave virtually no traces - I will talk about this in more detail in the section below.
Choose correct exercises for training Exercises
The natural desire that most women have is to start pumping the press to strengthen the muscles and force them to “fall into place”. This is what my sister thought about in the first place - and this is how she managed to increase her diastasis from the first to the second stage. This approach is fundamentally wrong: abdominal exercises can only aggravate the condition, as well as some yoga poses and fitness techniques. Here is a complete list of what NOT to do:
- Lying on a fitness ball
- Practice yoga techniques of breathing with the stomach (vacuum, “fire breathing”, etc.)
- Practice asanas aimed at stretching the abdominal muscles (gomukhasana, adho mukha svanasana, etc.)
- Standard abdominal exercises (crunches, crunches, planks, push-ups, etc.)
- Any exercise that requires you to take a knee-elbow position
In addition, any gravity remains prohibited - which, by the way, includes your newborn child. It is recommended to wear it exclusively with the use of a special belt or sling, while not forgetting to put on a bandage to fix the abdomen.
So, with what you can not do, figured out. What set of exercises to choose for the successful treatment of diastasis of the rectus abdominis muscles after childbirth at home? My sister was advised by the doctor to do five types of exercises, which I will discuss below.
The first is lifting the pelvis from a prone position. To do this, you need to lie on your back on a hard surface and bend your knees. Resting your feet on the floor, slowly lift your hips up: this involves the muscles of the press and buttocks. At the top, when your body is in a straight line from knees to shoulders, hold for a few seconds, and then slowly lower back down. The exercise is repeated ten times, and you need to do it three times a day (in a row with a short rest between sets or at another convenient time - for example, in the morning, afternoon and evening).
The second exercise is a variation of the first, only now, along with raising the pelvis, it is necessary to raise one leg - so that at the peak point it forms a single line with the body. Everything else is done in exactly the same way, and you need to repeat the reception once a day, ten times for each leg.
For the third exercise, the wall squat, you will need a small fitness ball, or a Pilates ball. The exercise is performed like this:
- Choose a flat wall to lean against
- Press your back against her so that she is as straight as possible
- Slowly lower your back against the wall until your knees are bent at a right angle.
- Hold the ball between your knees and stay in this position for about half a minute
- Slowly return to the starting straight position without releasing the ball
You need to repeat the exercise five times once a day.
The next technique is slides with your feet. To do this, lie on your back on a flat hard surface. Put your hands under your head and stretch, and then, raising your legs, begin to make movements as if climbing stairs. Take twenty "steps", rest and repeat two more times - there will be three sets in total.
Tip: If you feel like your abs are getting too tight, ask someone to hold you by the shoulders, pressing you to the floor. So you can reduce the load without too much affecting the effectiveness of the exercise.
The last exercise is crunches. If you were attentive, then you should think: crunches, it seems, are banned ... If you think about it, well done. The secret is that we reduce the load by wrapping the torso with a towel, at the same time and providing the stomach with the necessary fixation. So, the exercise is performed like this:
- Wrap the towel around your torso, paying particular attention to the problem area.
- Lie on your back and take the ends of the towel in your hands crosswise
- Start crunching by lifting your head, neck and shoulders.
- At the same time, pull the ends of the towel, easing the muscle load.
Do ten repetitions. Like the first exercise, you need to perform crunches in three sets.
If you do the exercises at least three times a week (it’s better, of course, not to idle and do it every day), noticeable results will appear in one and a half to two months. Well, after six months or a year, the tummy will completely return to normal. So, my sister coped with a six-centimeter muscle discrepancy in eight months of training.
Tip: the effect will be faster and more noticeable if you combine classes with a quality diet and an abundance of walks on fresh air. The abundance of oxygen has a beneficial effect on the ability of tissues to recover.
Surgery
With diastasis of the rectus abdominis muscles after childbirth of the third degree, the operation becomes the most successful and logical choice, given the severity of the condition and possible complications. Surgical treatment helps to effectively strengthen the abdominal wall to prevent the problem from recurring. There are two main types of operations:
- Tension plastic with local tissues
- Laparoscopy with the use of a mesh endoprosthesis
The second option is preferable, since it leaves practically no traces and makes it possible to exclude relapse with confidence. Details about the operation will be given to you by the surgeon at the clinic, as the details may vary depending on the doctor, the technology used, etc.
That's all you need to know about diastasis of the rectus abdominis muscles after childbirth. I hope that the information will help you successfully cope with the problem and look at your before and after photos with admiration in the shortest possible time, admiring excellent results. Good luck!
Often, women discover diastasis after a few weeks after childbirth. Despite the fact that a lot of time has passed since the birth of the baby, the mother's stomach still remains bulging. However, this problem is not helped by any proper nutrition nor regular exercise.
Diastasis after childbirth is a fairly common occurrence, and in order to eliminate this problem, you should know what exercises you need to perform to get rid of diastasis.
Normally, the rectus abdominis muscles should fit snugly enough to each other and be connected to each other by a tendon. With diastasis, these muscles diverge along the midline and the gap between them can be from 2-3 cm to 10-15 cm.
Causes of diastasis
The main provocateurs of diastasis in women are pregnancy and childbirth, and the risk increases if a woman gives birth often. As the fetus grows, it begins to put pressure on the anterior abdominal wall, because of this, divergence and overstretching of its muscles occur. In addition, the body of a pregnant woman produces the hormone relaxin, which softens the tendon of the abdomen, making it sufficiently elastic.
After childbirth, the mother's belly should again be the same as before, but this is not always the case. The risk of diastasis after childbirth is exposed to mothers who, during gestation, had a very big belly- with multiple pregnancy, polyhydramnios, or if the fetus is very large, the muscles stretch much more than normal. If future mom before pregnancy did not encounter problems with overweight and devoted time to exercises to strengthen the abdominal muscles both before and after gestation, she does not face such a problem.
Is diastasis dangerous?
Often this problem is only aesthetic in nature - the newly-made mother is trying her best to get rid of the resulting tummy, but all efforts are in vain. However, it happens that diastasis is the cause of discomfort, and sometimes the cause of serious health problems. So, there may be pain in the lower back and in the abdomen, which can intensify after lifting weights or prolonged physical exertion.
The most dangerous is third-degree diastasis, when the muscles diverge by 10 cm or more - the abdominal muscles weaken, the risk of hernias and prolapse of internal organs increases.
How to detect diastasis
- lie on your back and bend your knees;
- fingertips should be placed on the midline of the abdomen 3-5 cm above and below the navel;
- the abdominal muscles should be kept relaxed, the head raised from the floor;
- if you feel a divergence of the abdominal muscles - this indicates diastasis.
Diastasis Precautions
With diastasis after childbirth, everything that leads to an increase in intra-abdominal pressure should be avoided. You need to learn how to properly lift weights and carry your baby and watch how well you get up from a bed or chair and remember to control your cough.
- Coughing, put your palms on the press and lightly press on it. So the stomach will not swell too much.
- Watch for the correctness of your posture - you can not slouch and bend in the lower back.
- Do not lift weights that weigh more than 5-6 kg. When lifting lighter objects, stretch your arms, bending them at the elbows.
- If the baby only calms down in your arms, use while wearing his postpartum bandage or just swaddle your stomach.
- Get out of bed and lie down in it only through the position of lying on your side. At the moment of lifting from a chair, transfer the weight to the left or right buttock, retract the stomach, making a semicircle of the body to the left (or right) side. You should get up mainly due to the strength of your legs.
- It is worth forgetting about sleeping on your stomach, because in this position there is an increase in pressure on the tendon and anterior abdominal muscles, due to which they are even more stretched.
A few months have passed after the birth, the baby has grown up, the first panic has passed, and you even got used to the new life schedule. There are moments when you can calmly admire your reflection. I want a manicure and a new lipstick, a hairdresser and a salon. And then - to show off on a walk is no longer one baby, but also yourself. And if it’s easy to deal with hair and nails, then sometimes you have to work on the figure. But what if you have been eating right and exercising for a long time, and flat tummy can't brag? Perhaps this is diastasis - a fairly common postpartum phenomenon, which conventional training is not always able to overcome. But do not despair, a little new knowledge and regular exercises, and the result will be noticeable.
Diastasis is a separation of the rectus abdominis muscles., which is outwardly characterized by a soft abdomen and the inability to retract it. The discrepancy occurs due to the fact that the uterus, which has increased during pregnancy, presses on the walls of the abdomen, and the white line (the space between the muscles, which in athletes is responsible for those same cubes) increases. And this is normal - a muscle discrepancy of 1.5-3 cm during the first one and a half - two months after childbirth does not require correction. Most likely, over time, the stomach will return to normal and normal strengthening exercises will be enough. If more than two months have passed after childbirth, and the width of the white line exceeds 3 cm, then special exercises will be needed.
In some cases, diastasis cannot be eliminated on its own - if the discrepancy has reached 6–8 cm. In such situations, the only solution is surgery. Do not delay surgery if other methods fail, as diastasis can contribute to the formation of hernias.
Vladimir Alexandrovich Zhivotov, osteopath
With diastasis, the abdominal muscles diverge along the white line
How to determine diastasis
Lie on your back, rest your legs bent at the knees on the floor, throw one hand behind your head, and with the other feel your stomach in the navel area. Feel the line from the navel up and down - if the fingers fall through - this is it, diastasis. How many fingers fit in the gap? If 2-3, then it's okay for now - this is 1 degree, almost imperceptible and easily corrected. Three to four fingers, easily entering the gap, speak of the second degree, in which the abdomen protruding in the lower part is already noticeable, and the third degree is usually noticeable immediately, as it leads to a change in the shape of the abdomen and even hernias. So, if you lay down to determine the presence of diastasis, it is unlikely that you have a third degree, and you can work on the rest. Let's work?
Video: diagnosis of diastasis
Effective Exercises
You must have already done various exercises on the press before diastasis was discovered, and, most likely, they were ineffective. Alas, standard workouts really do not help, but this does not mean that you have to put up with the tummy, just now you have to act differently. Now you will learn new exercises that will not only tighten your abdominal muscles, but also improve overall well-being, muscle tone, increase endurance and strength.
What is the best way to develop strength and endurance? Require the most stress static exercises. Try to take any uncomfortable position, say, squat down and spread your arms, and hold out for a minute or two - you will immediately feel the full strength and power of static. Besides active exercise not shown in diastasis. Training in a measured rhythm, with concentration of attention and targeted tension of the abdominal muscles without protrusion of the abdomen is exactly what you need. With diastasis of the first degree, regular strength and static training will return your stomach to its place in a couple of months. With the second degree, you will have to work longer, but you will notice the result in 3-5 months. In the case of diastasis of the third degree, and especially in the presence of umbilical hernias, you must first consult a doctor. Usually treatment in combination with adequate physical activity is also effective.
exercise vacuum
One of the simplest exercises is the recently widely publicized vacuum, the abdominal pull. Vacuum can be performed in different positions: lying on your back (this is the easiest option for beginners), standing (a little more difficult, but you can do it anytime and almost anywhere) and leaning forward or standing with emphasis on your knees and palms / elbows (the most difficult and effective option). The main thing is to observe the technique and do it regularly, at least once a day, and if possible more often.
The stomach during the exercise should be maximally drawn in, this is achieved by exhaling all the air from the lungs
So, exercise vacuum:
If it is difficult not to breathe for 15 seconds, take short breaths periodically.
Video: all the subtleties and options for performing a vacuum
exercise bike
Remember exercise bike? It strengthens the muscles of not only the press, but also the back, and also helps relieve swelling in the legs. The only feature is that with diastasis it needs to be performed a little differently, since with the simultaneous lifting of the legs, as in the classic version, the abdominal muscles protrude, and this should be avoided.
Lie down straight, put your hands behind your head. Raise one leg bent at the knee, pull towards you, hold for a second and lower. The second leg at this time should lie flat on the floor. Do the same with the other leg. To complicate the exercise and increase its effectiveness, do not lower the “calm” leg to the floor, but hold it horizontally on weight. But do not raise your head and shoulders - this option is not suitable for muscle divergence.
About the bar - almost an exercise-panacea - everyone probably heard, and maybe even tried to do it. And with diastasis, it will also come in handy, however, like the previous one, in a slightly edited version. You will have to master the side bar - without exaggeration unique exercise, which involves literally all the muscles. It can be said that the exercise is a dream: you just stand for a certain time in the right position, and the muscles are tightened. True, the position is uncomfortable, but it involves all these muscles at the same time:
When exiting the plank, it is important to smoothly lower yourself to the floor to avoid injury.
The execution technique is quite simple: you need to lie on your side, rest your elbow and forearm and raise the body as evenly as possible. Feel yourself stretching like a string. Don't bend your knees and don't let your lower back dip. You need to hold out for at least 30-40 seconds, and ideally bring the time in the bar to a minute. After the time has elapsed, slowly lower yourself, repeat on the other side.
If plank is very difficult and you can’t even stand 30 seconds, start with an easier option: planks supported by a dais. Everything is exactly the same, only rest your arm bent at the elbow, for example, on the armrest of a chair or a non-slip coffee table. The sofa will not fit - the support must be rigid.
This exercise will help not only tighten the stomach, but also get rid of back pain, which is also familiar to many young mothers.
Video: how to do a side plank
Glute Bridge
The glute bridge is another magical exercise for strategically important areas: the press and buttocks.. It's easy to do it:
You need to perform 25-30 times, you can do three approaches for greater efficiency. There are two advanced options. The first is not to sink to the floor at the end of the exercise, but to hold the buttocks on the weight, and then raise them again, and so on 25-30 times. The second is to do the exercise with an emphasis on one leg (throw the second on the supporting knee). If possible, complications can be combined.
Video: glute bridge technique
Cat
Surely the cat exercise is also familiar to you. This is almost a pleasant sipping, which is also useful. It is performed simply: get on all fours, resting your knees and palms on the floor, exhale - round your back, stretch your spine up, lower your head and pull your stomach in as much as possible, inhale - raise your head, bend in the lower back and relax the press. The main thing is not to make sudden movements, everything should be smooth and in a calm rhythm. To begin with, do 10 times, gradually increasing the load. Enjoy this exercise: feel like a graceful and flexible cat, think that very soon your work will be rewarded, and you will get not only a flat stomach, but also toned hips, healthy back, Strong arms and self-confidence.
Video: cat exercise
Hoop
It's time to get the hoop, which, most likely, was lying around somewhere in your house. And if it is not lying around, then it is inexpensive. There is no need to purchase a heavy or so-called massage hoop - it will beat off your sides and will not affect diastasis. A simple metal one is enough. Spin it as much as you can: for example, in front of the TV or chatting with a friend on the phone. But do not relax: for the exercise to help, it is necessary to twist the hoop, consciously straining the press and pulling in the stomach, otherwise you will just have fun.
hyperextension
One of classic exercises V gym, which perfectly strengthens the lower back and buttocks - this is hyperextension (tilts through the goat), however, with diastasis, direct hyperextension is contraindicated, and you will have to choose another exercise for the back. But there is good news, even two. Firstly, with diastasis, hyperextension on the floor has proven itself perfectly, since the stomach does not hang, but rests firmly on the floor. And secondly, to complete it, you don’t need to go to the gym or look for a “leg holder”, as with the classical one. Initial position- Lying on your stomach, hands behind your head. Raise your shoulders and upper part torso as much as you can. If you want to further strengthen the buttocks, complete the exercise with a lower body lift (legs straight). Alternate: 10 lifts of the upper body, 10 lifts of the lower body, rest. Take your time, do everything slowly.
Hyperextension perfectly strengthens the muscular corset, so you can easily and naturally keep a royal posture.
Exercises with an expander
Resistance exercises are effective and require neither bulky equipment nor special skills. You will need yourself rubber expander, preferably with handles, but if you already have an elastic band without handles, you don’t need to buy anything extra: make loops at the ends to hold on to them. One of effective exercises with an expander that simultaneously engages the abs, muscles of the upper back and shoulders, as well as the hips. Attach the expander to something that will firmly hold it and you (something like a hook in the wall at chest level). Stand straight, legs together, arms extended forward, in the hands - the ends of the expander. Pull the expander as close to you as possible with your left hand and at the same time lift your left leg, bent at the knee, so that the thigh is parallel to the floor. Repeat 12 times and do the same right hand and foot. With a fixed elastic band - on a support or your own feet - you can lower the body back from a sitting position, overcoming the resistance of the expander - you can hold it with your hands or fix it on the body. However, remember that in this case, the back should be perfectly straight, and the shoulders turned, so as not to turn the exercise into twists, which are completely unnecessary for diastasis.
By the way, with the help of an elastic band or elastic band you can complicate and gluteal bridge: put the elastic on both legs just above the knees and spread your legs until they stop. While raising the buttocks, hold the elastic band - this way you also use the muscles of the inner thigh.
One of the options for fixing the elastic band is to fix it on the feet
Video: five-minute exercises for diastasis
Forbidden exercises
Perhaps all the exercises listed above will not seem particularly difficult to you: they are performed without any problems, the press almost does not hurt, the stomach is pulled up slowly. Then there will be a temptation to return to the proven heavy exercises on the press - twisting on the floor and fitball, and even with weight, raising legs from a lying position, raising arms and legs simultaneously or alternately, side crunches etc. Unfortunately, isolated exercises are not effective in diastasis and can even lead to its increase, so the risk here is unjustified. And also, you should not do the classic plank and push-ups, abdominal inflation exercises, scissors and the usual version of a bicycle with raised shoulders. All this increases intra-abdominal pressure and, as a result, increases pressure on the abdominal muscles, which begin to diverge even more.
Myostimulation
What about myostimulation? The idea of strengthening muscles literally lying on the couch seems very tempting. Let's figure it out. Myostimulation is forced contractions muscle fibers under the influence of electrical impulses. At the same time, the muscles are stretched and twisted, which contributes to the expansion of the white line. Therefore, myostimulation and cavitation of the abdominal area should be abandoned. But do not worry - among the salon procedures there are also useful ones, for example, LPG-massage (vacuum-roller pulsating massage).
Sports with diastasis
It’s impossible, it’s impossible - what, now you have to quit sports? No way, especially if you like it. It will only be necessary to slightly adjust the training, taking into account your characteristics. For example, Pilates with diastasis is not only allowed, but also shown! After all, these are all the same static exercises and breathing. It is necessary to refuse twisting, which is contraindicated in diastasis. Also, do not forget that the classic plank and other similar racks will only slow down the path to flat stomach with diastasis.
Yoga is the same static with breathing, and it will perfectly help with diastasis, as well as strengthen the overall muscle corset, improve posture and well-being. When choosing asanas, remember that you cannot inflate your stomach, twist and take poses with your tummy hanging down. Give up nauli (“churning” of the stomach), asanas that require balancing on the hands, all kinds of backbends without support, intense tossing of the legs, as well as asanas with emphasis or pressure on the white line (that’s what you have dispersed) like mayurasana.
With diastasis, asanas with an emphasis on the white line of the abdomen should be avoided.
Perhaps, over time, when the muscles become noticeably stronger, you will be able to return to most asanas - just do not make them basic. If you are a lover strength training, be careful: lifting weights with diastasis can subsequently lead to a hernia. But this is not a reason to leave the hall. First, most lower body and arm exercises are available to you, especially on machines. Secondly, use a bandage to fix the abdominal muscles and prevent them from dispersing further. Be careful with free weights: if you are doing something with dumbbells, barbells or plates, for example, on the biceps, rest against the wall to unload the abdominal muscles. But the first is better time not to take free weight at all until the tone returns to the muscles - do blocks and hydraulic simulators. The body flex will also have to be modified, since it has a lot of exercises for the press with inflating the stomach: remove this element, as well as poses with the stomach hanging down, and train for health.
What about cardio like running or swimming? After all, it is cardio that helps to lose weight faster. Swimming is the ideal sport for almost any muscle problem. Recovery swimming will help burn calories and gently work out all the muscles without unnecessary strain and twisting. But be careful with running: jogging, for example, you can’t run. In general, it is better to replace running with intensive walking, but if you have already decided to run, start exercising with good coach and tell him about your problem.
Well, as we found out, diastasis can be dealt with, the main thing is constancy, and you can again put on your favorite swimsuit and show off slim figure. Practice every day for at least 5 minutes, and the result will definitely be. Remember that muscles are developed individually, and if one tummy tightens up in a month, then the other will have to work, say, for six months. But this is not scary, because exercises not only improve the figure, but also improve mood and strengthen the immune system - everything a young mother needs so much!
By popular demand, I am conducting a system of exercises for correcting diastasis of the rectus abdominis muscles. This system will be useful to anyone who wants to improve their press (both women and men). Below we will discuss the following questions:
1. What can not be done with diastasis
2. Breathing exercises, formal and informal practice.
3. Muscle work pelvic floor.
4. Tapler system
Remember that diastasis of the rectus abdominis muscles will not disappear on its own, as it is prone to progression. The first thing you should get as early as possible, even immediately after childbirth, is an elastic bandage. good positive effect at the initial stages of muscle divergence, it is possible to achieve a complex application of a bandage and specially designed physical exercises (the necessary scheme will be selected by a doctor or instructor), aimed at strengthening the girdle muscle corset and gradual contraction of the longitudinal muscles.
1. What not to do
Do not do exercises that increase intra-abdominal pressure. Among these potentially unsafe exercises:
- lifting the body, legs, both together from a supine and hanging position; power twisting lying, "bike", "scissors"
- postures that create strong pressure on the midline of the abdomen, such as mayurasana, etc.
- power postures that significantly increase intra-abdominal pressure - power balances on the arms, leg forwards, jumps, push-ups, etc.
Postures that strongly stretch or expand the abdominal wall - backbends, variations of bridges, including on a fitball or bench for backbends; deep side slopes, pull-ups
- inflation of the abdomen during breathing, "four-support" postures - planks (immediately after childbirth)
- almost all exercises for the press and with weight lifting: partial lifting of the body from a prone position, lifting straight legs from a supine position and similar exercises that do not involve the oblique muscles of the abdomen, but the divergence of the rectus muscles may increase
any other exercises that in this woman cause the abdominal wall to “bulge” from tension,
Prolonged standing on the hands/elbows and knees/feet, such as push-ups, should also be avoided. In this position, the connective tissues become thinner and weaken due to the pressure of the internal organs, carried out under the influence of gravity.
2. Breathing exercises for diastasis of the rectus abdominis muscles
There is a relationship between breathing and intra-abdominal pressure In short, they are as closely related as two wheels on the same axle. Breathing exercises inevitably includes intense exercise that causes changes in intra-abdominal pressure.
There are three main breathing exercises:
1. Retracting and holding the abdomen while holding the breath (uddiyana bandha).
2. Retraction and vertical rolling while holding the breath (agnisara dhauti)
3. Retraction and horizontal rolling while holding the breath (nauli)
Uddiyana bandha
1. Stand upright with your feet approximately shoulder-width apart.
2. Slightly bending your legs in knee joints, place your hands over your knees on your hips so that your thumbs are inside and the rest are out.
3. With a straight back and open eyes, inhale deeply through the nose, and then exhale quickly and completely through the mouth without excessive effort, lowering the chin to the chest and raising the shoulders.
4. Draw in the abdomen towards the spinal column and slightly up and fix this position for a few seconds.
5. Before inhaling, you should relax your stomach and stomach, raise your head and straighten up.
6. After doing a few deep and conscious cycles, do a few more cycles (from three in total for beginners, gradually increasing the number of repetitions to ten over several months).
Agnisara dhauti
1. We take a deep breath and exhale completely (you can through the lips with a tube or nose), while straightening your elbows and resting your hands on your knees.
2. We begin to alternately quickly strain and relax the stomach, for as long as it is comfortable: we try to do 10 (for beginners) -30 ( average level) or more “shaking” (we press the stomach inward and upward - and relax; the breath is passive, due to the relaxation of the stomach).
3. When the delay starts to become uncomfortable, slowly raise our heads. Having fully raised the head, we take a slow breath, very light, without tension: no need to swell. In fact, the air "self-enters" into the lungs.
4. We observe how normal breathing is restored. Rest 30-60 seconds, then do 2 more sets.
Nauli.
Concentrating on the rectus abdominis muscles running along the midline of the abdomen, we strain them. Thus, we form a static "muscle wave" in the middle of the abdomen. Then dynamically move the muscle wave across the abdomen from left to right. Alternate contraction of the abdominal muscles on the left - then on the right. Outwardly, it looks like a rolling transverse wave of the abdomen. On one breath hold, a series of such movements is performed a comfortable number of times. The total number of movements can range from 10-20 (for beginners) to 108 or more (for experienced practitioners).
3. Work with the musculature of the pelvic floor (mula bandha and Kegel exercises)
A separate block is the technique of working with the muscles of the pelvic floor. One of the most important functions of the pelvic diaphragm is to support the pelvic organs from below and prevent their displacement as a result of increased intra-abdominal pressure. In the arsenal of a yoga therapist, there are techniques reminiscent of the Western exercises of Arnold Kegel - mulabandha and ashwini mudra.
1. Get into a comfortable seated position
2. Place your hands on your knees, and with your eyes closed, relax completely by taking a few deep breaths, carefully observing the sensations in the body.
3. When straight spine and a relaxed body, men should compress the area located inside the perineum, concentrating their attention there. Women focus on the cervix as the muscles of the cervix and vagina must contract. The contraction should be carried out within a few seconds with completely calm and even breathing. Perform up to twenty cycles.
A variation of the exercise: contract the muscles of the perineum or cervix and strive to keep this contraction as long as possible.
Kegel exercise: tense the muscles of the perineum for 10 seconds, and then slowly relax them. Initially repeat 5 times, and then gradually increase the number of repetitions to 25. Strengthens the muscles of the pelvic floor
It is important to separately train the muscles of the pelvic diaphragm, only in this way it is possible to restore the connective tissue in the diastasis area. When performing any physical activity, avoid exercises that weaken the muscles of the pelvic diaphragm and connective tissue of the cortex, and do everything strength exercise With correct technique focused on the work of the pelvic diaphragm muscle in the first place. This is easy to do: make sure that the perineum is tense when doing any exercises, squeeze it forcibly.
Connection with breath.
When exhaling, it is easiest to tighten the diaphragm and, accordingly, pulling on its tension, strain the transverse abdominal muscles adjacent to the diaphragm through the connective tissue. Unfortunately, most studies show that the transversus abdominis is not trained as effectively with breathing alone as it is with tensing the pelvic floor muscles. This is explained by the fact that the diaphragm muscle is the strongest and it always dominates the work and can even do all the work alone, without involving more weak muscles. Whereas the muscles of the pelvic diaphragm are weak and can only work in tandem with the transverse ones, as if involving them in work every time. Therefore, the ability to include the muscles of the pelvic diaphragm into work during power or during any movement first (this is the most important point!) trains more effectively transverse muscle. This all applies to section 4, exercises.
4. Tapler technique for diastasis of the rectus abdominis muscles
An effective licensed exercise system based on training the transverse abdominal muscles was developed by American midwife Julia Tapler. She offers the technique of repeated retraction of the abdominal wall in the sitting position, as well as lying and standing. To control muscle contraction, palms are used, and often a special long piece of cloth.The main exercise Tapler is the movement of the navel to the spine without holding the breath. It is most convenient to perform it while sitting on the floor with a secure support behind your back, legs crossed. One palm is placed on solar plexus, the other - under the ribs and on exhalation they try to move the navel to the spine and hold it a little. This is how 100 movements are performed, counting them out loud (the time interval is about 2.5 minutes). Up to 5 such approaches are performed per day, ending with Kegel exercises (rhythmic contraction of the muscles of the perineum). With a strong degree of diastasis, the stomach is wrapped with a long piece of cloth (towel), holding its ends in the hands. When exhaling, the towel is pulled together on the stomach, helping the muscles to contract, and held at the point of maximum compression for a second. The number of repetitions in this case is reduced to ten. Regular exercise tightens the abdominal wall in a few weeks.
5. Exercise with diastasis of the rectus abdominis muscles
Informal practices: posture. The most natural way to strengthen the transverse abdominis (and the entire core) is to keep the natural curves of the spine, to reduce the shoulder blades, lift the chest and draw in the lower abdomen, all the time). Avoid intense coughing without support of the abdominal wall with hands or a bandage and improper lifting from a prone position (!).More informal practices: with diastasis, it is very useful to do abdominal retractions, you can do this simple exercise at any time of the day (while walking, feeding, etc.). Pull your stomach in and hold this position for 30 seconds. The second simple exercise that effectively helps fight diastasis: lying on your back, raise your head and shoulders and hold yourself in this position for 25-30 seconds. Repeat 25 times.
Exercise principles:
1. Staged strengthening (the duration of the stage is 1-2 months). Sequential mastering of exercises in the starting positions lying on your back, then on all fours, and then standing.
2. Performing exercises with holding the breath on exhalation (at the beginning) and pelvic floor muscle tension (always). While exercising, keep your stomach pulled in and breathe chest without the participation of the stomach. It is very important to keep the muscles of the perineum tense: compare the exercise with and without this tension. Feel the difference? Exactly. The tension of the perineum is much more effective in engaging and loading our desired transverse abdominis muscle!
3. Combination of formal and informal practice. Formal practice: These are exercises, and informal practice is when you do exercises while doing routine activities (squeezing the muscles of the perineum + tension in the abdomen + posture).
4. At the first stage - focus on the transverse muscle. The transverse abdominis is a deep abdominal muscle that is often neglected in training. This muscle acts as an athletic belt: it supports and protects the muscles of the lower back, and also holds internal organs in place. She plays over important role in core stability than the rectus abdominis (“cubes”) and external obliques, which are trained with ab exercises. To engage the transverse muscle and feel this built-in athletic belt, pull your navel inward toward your spine, and at the same time pull your lower back muscles forward toward your abdomen, concentrating on the area below your navel.
5. At the second stage, it is allowed inclusion of oblique muscles, side bends, vinyasas from the cat cycle, various variations of the plank posture, etc.
6. It is important to regularly, for example weekly, carry out self-diagnosis of the position of the rectus abdominis muscles(see above) and follow its form (in the literal sense) and your feelings during practice.
7. Exercise should be done constantly.
Approximate set of exercises.
1 exercise
Lying on the back, legs bent at the knees, arms along the body. Slowly lift your pelvis off the floor, starting at the tailbone. The movement is smooth, literally “vertebra by vertebra”. At the same time, pull the coccyx up, the top of the head forward. Remember to breathe only with your chest. Stop when your pelvis, knee, and shoulder are in line, inhale, and begin to lower your spine to the floor. This exercise perfectly stretches the spine, strengthens the abs and thigh muscles. Repeat 4 times.
2 exercise
The starting position is the same. Right leg on the exhale, bend at a right angle. While inhaling, we raise our hands (palms pointing to the floor) and make 5 active movements that imitate hits on the water. On the exhale, we make 5 active movements with the palms up. Repeat 10 times for each leg.
This exercise warms up the muscles of the abdomen and arms, and strengthens the transverse abdominal muscle.
As you practice, the exercise can be complicated by lifting 2 legs at once, bent at a right angle. In the future, the legs can be kept straight, squeezing a small ball between them.
3 exercise
The starting position is the same. We press the lower back to the floor as much as possible (you can put a low pillow or a folded towel). Raise the right shin (knee bent) up to a right angle. As you exhale, straighten the entire leg, while pulling in the stomach as much as possible. We pull the crown up, the pelvis is level. On inspiration, we return to the starting position. We change the leg. Repeat 10 times for each leg. All exercises are performed slowly and smoothly, as in slow motion filming. Control your breathing and muscle work.
This exercise strengthens the deep transverse abdominal muscle.
To make it more difficult, you can raise both legs at once, but on the exhale we straighten one leg, and bring the other knee towards us to balance the pelvis.
4 exercise
Starting position on all fours, palms strictly under the shoulders. The stomach is tightened, the body is kept straight. Straighten your left leg as you exit until it is parallel to the floor. On an inhale, return to the starting position. Do not bend your lower back! The crown stretches forward, the toe of the raised leg in the opposite direction. Do 10 repetitions for each leg.To complicate the exercise, simultaneously with raising the leg, raise the arm on the opposite side.
5 exercise.
Side plank. Starting position: Lie on your side with your feet together, resting your forearm on the floor so that your elbow is directly under shoulder joint. The other arm is bent, rests against the side or shoulder of the supporting arm.
Action: Raise the pelvis so that the shoulders, the central part of the body and the legs form a straight line. Lock yourself in this position by tensing your abs and buttocks. Hold at the top of the movement for 20-30 seconds and then repeat on the other side. Exercise "side plank" must be performed as on left side, and on the right
6 exercise
Lowering the legs while lying alternately. Lie on your back, raise your legs straight in front of you. Pressing the lower back tightly to the floor, slowly lower the left leg to the bottom, without touching the floor, 5-7 cm above the floor. Return it to its original position. Do the same with the other leg. During the exercise, keep the sock stretched towards you, and start the movement from the heel.
7 exercise.
Bridge on one leg. Starting position: Lie on your back. Place your feet on the floor, shoulder-width apart, close to your buttocks. Hands along the body, on the floor, or behind the head.
Execution: Raise the hips as high as possible, while the lower back must constantly maintain a straight position and not bend. Keep your core and buttocks tight. Start first with simple pelvic lifts, gradually increasing the time the body is held at the top point. Then lift one leg and straighten it at the knee so that the straightened leg and the body form a straight line. The reverse bridge is the most simple exercise for the core muscles, which allows you to learn to feel muscle tension in the central part of the body. During its execution, a burning sensation should appear in gluteal muscles. If the thigh muscles begin to reduce, then you need to relax and stretch. 10 repetitions for each leg.
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