Diastasis of the abdominal muscles after childbirth. Diastasis of the abdominal muscles - cannot be sutured. Video: glute bridge technique

For women, beauty is as important as health, so any diseases that do not have the best effect on appearance bring a lot negative emotions representatives of the weaker sex. One of the most unpleasant diagnoses that a woman can hear after childbirth is diastasis of the rectus abdominis muscles. This problem can significantly spoil the everyday life of young mothers. Therefore, it is worth delving into its study.

The essence of the problem

Regarding such a topic as diastasis of the rectus abdominis muscles after childbirth, it is worth noting that this is a fairly common complication. Women who have had childbirth, such a diagnosis is made in approximately 40% of cases.

Diastasis itself is nothing more than an expansion of the white line of the abdomen. Simply put, under a certain pressure during childbirth, the rectus abdominis muscles literally move away from each other. Sometimes the distance of distance can reach 10 cm, although 0.5-2 cm is considered the norm. This problem related to is very relevant and develops precisely in the upper part.

How to recognize diastasis

Expansion of the abdominal muscles, as a rule, develops during pregnancy and becomes noticeable 2-3 months after childbirth. When there is a change in the normal background, the connective tissue becomes looser, as this is necessary to create the necessary conditions for labor activity.

As for the nature of pain, it can differ significantly both in the duration of the attack itself and in strength.

Features of the anatomy of the anterior abdominal wall

Diastasis of the rectus abdominis muscles after childbirth is a disease that will become clear only after studying the basics of the structure of the abdominal wall. It is known that on both sides of the white line there are paired rectus muscles enclosed in a dense case (consists of three broad lateral muscles and tendon sprains, they are also aponeuroses).

Directly the white line itself begins at the xiphoid process of the sternum and stretches to In fact, this is the connection of aponeurism broad muscles belly. Wide at the top (2-2.5 cm) white line narrows in its lower part. In the event that the connective tissue (aponeurism) has a congenital weakness, due to the loads received during childbirth, diastasis may develop.

Diagnosis

What is needed in order to determine the diastasis of the rectus abdominis muscles after childbirth? Signs that carry painful sensations may appear much later, so it is not necessary to wait for them. To identify discrepancies, it is necessary to pay attention to that part of the peritoneal wall, which is located in the middle between the xiphoid process of the sternum and the navel.

This will help a proven test, which is not difficult to perform on your own: you need to lie down, while the feet should be pressed to the floor, and the legs bent at the knees. Next, you need to put one hand under your head and the other on your stomach and do it in such a way that each finger is perpendicular to the white line in the navel. When everything is done, it is worth completely relaxing the stomach, after which, with a gentle movement, immerse your fingers in it.

After that, the shoulders and chest should be raised, as during execution classic exercise for the press. The next thing to do is start moving your fingertips along the white line. In this way, you can feel the edges of the rectus medialis, feel their divergence (if any), and also measure its width.

Diastasis of the rectus abdominis muscles after childbirth can be divided into 3 main stages:

First: characterized by a discrepancy from 5 to 7 cm;

Second: implies more than 7 cm distance;

The third stage is considered a large diastasis and inevitably leads to a saggy abdomen.

In order to make a competent prognosis of the disease, it is necessary to assess the condition of the abdominal wall on an individual basis.

How to treat muscle divergence

Diastasis of the rectus abdominis muscles after childbirth is a rather serious problem, so it is impossible to ignore it, letting the situation take its course. This idea is confirmed by the fact that the expansion does not go away on its own and without appropriate treatment is constantly progressing.

At the same time, the good news is that this type of impact on the disease, such as surgery, is not always relevant. There are less radical methods for treating such a problem as diastasis of the rectus abdominis muscles. Exercise is one of the most effective ways to neutralize the weakening without surgical intervention. Doctors recommend this path of recovery to patients in whom the disease is in the initial stage.

But the set of exercises and the scheme of classes as a whole should be selected only by an experienced instructor who will take into account all the individual characteristics of the condition of a particular patient in the postpartum period. It is worth clarifying that physiotherapy will give the desired effect only when the diastasis is in the initial stage. Then the press will quickly strengthen and the stretch will be neutralized.

If you have to deal with a far advanced stage of distancing, then it makes sense to think about the operation. The purpose of surgical intervention is the elimination of diastasis and the qualitative strengthening of the problem area.

Diastasis of the rectus abdominis muscles: exercises, reviews

If it so happened that during the diagnostic process a stretching of the connective tissue was revealed, then special attention should be paid to the exercises. Already in the first time after childbirth, women can afford to perform certain types of physical activity. This can be, for example, the so-called goal of which is to strengthen the press. It can also be considered relevant. Attention should be paid to the rotation of the shoulders, static stretching and breathing with the stomach. If you focus on the opinion of doctors (and it’s worth doing), then the most favorable period to start training will be after 6 weeks. There is one more nuance that should be taken into account with such a problem as diastasis of the rectus abdominis muscles after childbirth: C-section(if it took place) violates the structure of tissues. Therefore, with such childbirth, you can do it only after 10-12 weeks from the day the baby is born.

Did you develop diastasis of the rectus abdominis muscles after childbirth? What is it and how to treat such a pathology? To answer these questions, you should pay attention to the reviews of those who have applied specific treatment methods. If we study the opinions of women who have encountered a similar problem, we can conclude that in most cases the discrepancy is brought back to normal through stable exercises. The main thing is not to be lazy and do everything the right way. As for more severe cases, the endoscopic technique, which has proven its effectiveness more than once, is increasingly being used to restore the normal state. In any case, such a problem as diastasis of the rectus abdominis muscles after childbirth, treatment implies exceptionally competent. Therefore, one of the main tasks is to find a good doctor.

Important features of physiotherapy exercises

For those women who were forced to face such an unpleasant diagnosis as diastasis of the rectus abdominis muscles after childbirth, exercises can give maximum results if the process is approached correctly. First of all, during classes, you need to pay attention to breathing. It is important when performing each of the exercises before any power movement to properly retract the stomach. To make this happen naturally, you can hold the child in your arms. In this case, the deepest ones are involved, which encircle the torso and act as a corset.

It is through a competent load on this muscle complex that you can make the stomach even and at the same time protect the spine. As for the breath itself, for correct technique must imagine that transverse muscles act as an elevator. The next thing to do is to inhale deeply through the nose, while inflating the stomach and filling the lungs with air. Exhalation should be done through the mouth, and during the emptying, imagine that the muscles rise up. It is this position of the longitudinal muscles that should be maintained during the execution. strength exercises. For those who are concerned about the question "Diastasis of the rectus abdominis muscles - how to remove the sprain?", Such techniques are very relevant.

Operation types

In order to have an effective impact on such a problem as diastasis of the rectus abdominis muscles after childbirth, which is in an advanced stage, surgical treatment is used.

There are several types of surgery used in modern medicine to neutralize stretching of the white line:

-Tension-free plastic, in which a mesh endoprosthesis is used. With the help of a mesh made of synthetic material and fixed at the edges, it is completely covered problem area. As a result, a rather interesting process takes place: the connective tissue grows into the mesh (1-1.5 months), due to which an integral anatomical complex is formed. After a while, it completely becomes a strong connective tissue structure (2 mm thick), which is not afraid of more than tangible loads.

- Tension plastic with local tissues. In this case, the surgeon creates a structure consisting of the tissues of the anterior abdominal wall.

In the conditions of modern medicine, such operations can be performed both with an open method and with the help of endoscopic techniques (without incisions). It is worth noting that endoscopic hernioplasty- this is one of the safest and most effective methods for eliminating such a pathology as diastasis of the rectus abdominis muscles after childbirth. Treatment performed using this technique has a number of tangible advantages:

No visible scars remain;

The risk of re-development of the disease is minimized (no more than 1%);

The rehabilitation period is much shorter than in the case of an open type operation;

Pain syndrome is absent.

The availability of modern equipment in hospitals and clinics allows you to perform such operations with high level accuracy. Therefore, in the process of dealing with such a problem as diastasis of the rectus abdominis muscles after childbirth, surgery is one of the most effective solutions.

Recovery period after surgery

If we consider such a type of treatment for stretching of the connective tissue as tension plastic, then it makes sense to talk about a longer period of rehabilitation after the operation. At this time, women are strictly forbidden to lift any objects heavier than 10 kg. In addition, during the first three months of recovery, you will have to play sports, of course, in a moderate form. To do this, you should study in detail the exercises recommended for such a problem as diastasis of the rectus abdominis muscles, exercises, and, of course, consult with a qualified doctor. It is also worth considering the fact that over a significant period of time the patient will be disabled.

But if a minimally invasive technique was used to eliminate diastasis, a woman will be able to get out of bed without problems on the first day. However, you will need to wear a special bandage, which you will have to put up with for a month. Another good news is that after minimally invasive surgery, the patient is allowed to leave the clinic the very next day. It is recommended to think about constant physical activity after 14 days from the date of the operation. And after 4-5 weeks you can return to your usual way of life.

Methods of correction and prevention

If you carefully study such issues as diastasis of the rectus abdominis muscles after childbirth, treatment, reviews about it and possible consequences, then a simple conclusion can be drawn: if possible, this diagnosis is best avoided. There are quite a few messages on the forums from women concerned about this problem. Therefore, even during pregnancy (and best of all before it), it is worth paying attention to exercises aimed at strengthening the diaphragm, deep muscles back, all abdominal muscles and musculature pelvic floor. As a result, optimal intra-abdominal pressure will be achieved, and the lumbar spine.

In search of an answer to the question: "Diastasis of the rectus abdominis muscles, how to remove?" (reviews confirm this) it is important not to forget about those exercises that develop the elasticity and flexibility of the anterior abdominal wall. Another important complex- this is a block of movements that have a strengthening effect on the muscles of the pelvic floor, which, in turn, performs the function of supporting organs and preventing their displacement in case of increased intra-abdominal pressure.

So the best way to avoid muscle divergence is to regular classes before pregnancy. There are many systems that offer effective and safe exercises that can strengthen the abs and prevent weakening of the connective tissues. But if an unpleasant diagnosis nevertheless makes itself felt, then do not despair, stable training after childbirth and competent medical help will help neutralize the problem.

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 prematurely and let your body bounce back naturally.

It is worth noting that stretching of the rectus abdominis muscles can appear not only after childbirth. Reasons may be too severe physical exercise, lifting excessive weight, as well as diseases that lead 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 what 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
Poor muscle tone
Curvature of the spine back in the 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). Get up from a lying position by rolling onto 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 make them “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, giving Special attention 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 fumble and do it every day), notable results will appear in a month or two. 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 deal with the problem and in as soon as possible look with admiration at your photos before and after, admiring excellent results. Good luck!

“A woman is not born, one is made,” said the French writer Simone de Beauvoir. How to become a woman? To learn two sciences - to sacrifice for the sake of beauty and to sacrifice beauty.

Pregnancy is the very case when you have to give up flat abs, perky breasts and slender hips. In the end, the form can be returned. And even surpass yourself "before". Except for the protruding tummy...

Neither proper nutrition, no exercises help get rid of the "abdomen"? The cause can be searched in the area of the white line, suspecting diastasis. What is it and how to live with it, we will understand.

Diastasis of the rectus muscles - black everyday life of the white line

There are more than 640 muscles in the human body, and the strongest of them is the jaw. As for the press, its relief (“cubes”) is formed by straight, oblique and transverse muscles. The divergence of the rectus abdominis muscles to the sides of the white line (connective tissue that unites the muscles) is called diastasis.

Why diastasis may appear

Feel free to disperse!

Normally, the rectus muscles are connected almost end-to-end. They speak of their divergence when the gap is 2 cm or more. What becomes the cause?

Provocateur number one is pregnancy. The growing fetus stretches the abdomen. The hormone relaxin softens the connective tissue. About flat press future mother nature does not think. She cares about the health of the baby, surrounding his development with comfortable conditions.

diastasis after childbirth converges after 1.5-2 months. But not always. Multiple pregnancy, large fetus, untrained muscles - in these and other cases, the tendons can stretch more than normal and not return to their place.

In addition to pregnancy, weight jumps, severe physical exercise, prolonged exhausting cough, chronic constipation - any factor that increases abdominal pressure or reduces muscle tone.

In men, it is similar, with the exception, of course, of pregnancy. Not always a "beer" tummy is the result of libations. Overwork can bring a man to diastasis!

Why is diastasis a problem?

The divergence of the abdominal muscles is not only an aesthetic defect. If the “groove” of 1.5 cm does not threaten health, as it expands, a lump of unpleasant side effects, including pain in the lower back and abdomen, discomfort during sexual activity, prolapse internal organs, risks of hernia formation, urinary incontinence, etc.

No "gap"? No diastasis! Found a "hole" into which fingers fall? You have diastasis. Do not rush to download the press. A fundamentally wrong solution that does not solve the problem, but exacerbates it. About effective methods We'll talk about corrections right now.

How to remove diastasis - types of correction

Diastasis is not ignored, but corrected. From a cosmetic flaw, muscle divergence can develop into a dramatic story about a hospital bed.

The question of what to do should be answered based on the stage of diastasis. The smaller the "chasm" between the muscles, the higher the chances of returning the tummy to a flat shape in a natural (non-surgical) way.

Let's move on to practice and start with a conservative correction, which is almost always effective in the first stage, in most cases it helps to reduce the size of second-degree diastasis, but, alas, it is absolutely helpless with third-degree muscle divergence.

Exercises to correct diastasis after childbirth

The first thing we start the correction with is to stop downloading the press.

Also prohibited:

any lifting of the legs and body in the prone position - twisting, "bike", "scissors";
power poses that increase abdominal pressure - push-ups, planks, lunges, jumps;
poses that stretch the stomach - exercises on the fitball, pull-ups, bridges, "dogs" and "cows" from yoga.

Having dealt with the unnecessary initiative, we turn to mandatory fitness, and fitness for diastasis is a pool, walking and running. The rest is optional and under strict medical supervision.

At home, we pump the tummy with special exercises that have nothing to do with the classic modeling of the press.

shoulder bridge

Starting position - lying on your back, arms along the body, palms down, legs bent at the knees. Lift your pelvis off the floor and push it up. Hold at the top, squeeze your buttocks, tighten your abs and return to the PI. Repeat at least 10 times (here and below).

The starting position is the same. Exhale, draw in your stomach and lift your head off the floor, pressing your chin to your chest. Inhaling, lower your head.

« Cat»

Without too much modesty, get on all fours. Pulling in your stomach, arch your back. Keeping your stomach in, bend down. Take a master class from a cat.

Abdominal retraction

You can correct diastasis anywhere, pulling in the stomach and holding it in a retracted position. Do not limit yourself in the number of repetitions.

Regular exercise in conjunction with proper fractional nutrition will give results after 1-3 months with first stage diastasis. A wider divergence of muscles will have to be fought for up to a year. What to do if all the deadlines have passed, but the tummy has not returned to its place?

VIDEO INSTRUCTION

Removal operation

The decision on the need for surgical correction is made no earlier than one year after the birth. The indication is the ineffectiveness of the multitasking correction system - nutrition, activity and exercise. Is it worth resorting to surgical treatment?

Diastasis, "indifferent" to exercise, will not disappear over time, but will worsen. How much? It will depend on lifestyle and nutrition. It may remain a cosmetic defect, or it may lead to a hernia.

In the surgical correction of diastasis, a traditional technique is distinguished using a wide incision (15-20 cm) of abdominal tissues and minimally invasive plastic surgery - endoscopic and laparoscopic operations.

Due to the lack of a cosmetic effect and high risks of complications, a traditional incision is rarely used. However, this type of operation has the right to exist and can be carried out in the absence of appropriately qualified personnel or medical equipment in the institution.

pulmonary and heart failure;
diabetes mellitus, extensive obesity;
systemic pathologies of connective tissue;
acute diseases and exacerbation of chronic;
planned pregnancy, during weight loss.

Hematomas, seromas, suppuration and necrosis can become complications of diastasis plastic surgery - unpredictable and typical “side effects” for abdominal surgery.

After surgery: rehabilitation in the "active" mode

The operation can get rid of diastasis, and can cause it. This is about surgical operations on the organs of the abdominal cavity and small pelvis. Cavity incisions violate the innervation - muscular weakness of the abdominal muscles develops.

The situation is aggravated by the “protective” mode, which prescribes to forget about the loads for at least a couple of months.

Having abused passive rehabilitation, against the background of muscular weakness, it is easy to get diastasis.

Meanwhile, there is a compromise between medical prescriptions and the desire to keep the tummy in good shape. And his name is rehabilitation in the "active" mode.

You can’t strain at first, but you can move. And it is necessary. While the seam heals, long walks are fitness number one.
The tummy can be supported with a bandage, but without fanaticism. Any bandage does not train, but relaxes the muscles. An alternative is to draw in the stomach at any opportunity.
Nutrition is of great importance. It should be not only correct, but also fractional. Fiber is added to the menu to prevent constipation.
After 1-2 months (with the approval of a doctor!) You can start the traditional load. The nature of training is cautious. Turnovers increase gradually. For any discomfort, see a doctor.

Whether “cubes” are necessary for the female belly is a moot point. But the "tum" in the free from " interesting position» Time is definitely out of place on it. Moreover, any bulging problem can be solved. And it's better to start today, not later. Get into the cat pose

After the birth of a baby, every woman dreams of bringing her own figure back to normal. For some newly-made mothers, despite the lack of physical activity and proper nutrition, the tummy for some reason does not “leave”.

They do not understand why this is happening and what they are doing wrong? What are the reasons that the figure cannot be restored? This condition may occur due to the presence of diastasis of the abdominal muscles. Let's deal with this problem in detail.

Causes of the problem

The rectus abdominis muscles are interconnected by tendon fibers. The latter are bundled together. Unlike all muscles that are dark in color, this place is light and is called the white line of the peritoneum. When the ligament expands and at the same time the muscles diverge on the sides, this provokes diastasis. What provokes such a state?

During the bearing of a child, a hormone called relaxin is actively produced in the body of a woman. It is he who is responsible for what is happening. This hormone helps soften the muscles, it makes the ligaments weak, increases their elasticity and mobility.

Diastasis can develop in any woman, but the risk group includes those who have already given birth to a child and the birth is coming second (third, and so on), pregnant with a large fetus, women with polyhydramnios, and also with multiple pregnancies.

In addition to pregnancy, there are other factors that can cause a woman to develop this condition:

The abdominal ligament is weak by nature, that is, congenital;
decrease muscle tone due to a sharp weight gain or, conversely, due to its decrease;
Prolonged severe cough after the birth of the baby;
Incorrectly selected physical sports activities.

How to identify dastasis

You will need to lie down on a flat surface. Legs should be bent at the knees, feet should not be torn off the floor. Put the right upper limb behind the head, while your stomach should be slightly tense.

With your free hand, you should find a place located in the middle of the peritoneum, along the midline. If there is a problem under consideration along the line, you can feel how the muscles diverge. It feels like a long hole. When you raise your head at the site of the fossa, you can see a slight protrusion.

The main symptom by which this pathology can be identified is large sizes stomach.It does not disappear 1-2 months after the birth of a child, even if a woman adheres to a healthy diet and goes to the gym.

Treatment of diastasis

The most important thing to know about diastasis is that this pathology does not disappear on its own, even after a while. The options for eliminating this violation depend on how far the abdominal muscles have diverged.

If the discrepancy is not strong, then the problem can be eliminated by performing special exercises. Performing them, you can strengthen the abdominal muscles.

If the situation is difficult, then in this case, you can not do without surgical intervention. There are three degrees of this pathology. Determine which classification will help you.

Stage 1 - the white line diverges slightly in the navel. This type of problem has almost no effect on the shape of the abdomen. This problem occurs after the birth of the first child.
Stage 2 - the white line diverges in the lower parts, while also relaxing lateral muscles. In this case, the stomach changes its shape - at the bottom it bulges noticeably.
Stage 2 - the muscles diverge in both the upper and lower parts. The abdomen in this case has a completely sagging, not very attractive appearance, umbilical hernias may also be present.
Stage 3 - the muscles diverge throughout the abdomen - its upper and Bottom part. At this stage, the abdomen becomes very saggy, looks very unattractive, umbilical hernias may be present. It is at this stage that surgery is required.

To correct the disorder, patients should perform a very simple exercise several times a day - draw in the stomach and relax it. Also, experts recommend drawing in the stomach and holding it in this state for about half a minute.

Also suitable look classes for women with the violation in question -. It very well strengthens the necessary this case zone, and it does not provide for high loads. Pilates is also recommended for women who have back problems after the birth of the crumbs.

You should also perform such exercises - lie on the floor (on your back), bend lower limbs knees, head and shoulders slightly raised. The position of the head should be fixed for about half a minute.

It is forbidden to pump the rectus abdominis muscles, because this will only aggravate the situation. In addition, you should not perform loads that involve raising the lower body when the stomach is inflated from the inside.

The effect of such a surgical intervention is double - cosmetic and functional. The operation is rarely performed, in some cases it can project some complications.

About half of women after childbirth face a similar problem, but not everyone needs surgery. Violation should be corrected by exercises, while it is important to perform them regularly. The sooner you start following the recommendations, the more noticeable and faster the result will be.

Of course, all exercises are effective, but to get the maximum result, you need to additionally provide aerobic activity and the right diet.

You need to know that when utilizing body fat, the circles begin to decrease, including the stomach, so you need to lose weight.

When can you start doing these exercises?

It should be said that everything is individual. You can start about a few months after giving birth. Regarding how much time it takes to eliminate the pathology, it all depends on the degree of complexity of the problem.

If the condition proceeds in a mild form, then with some time the tissue returns to normal on its own. If you follow a diet and avoid bad habits, then you will need to wait about 2-3 months - and you will get your slender tummy. Other stages may require from six months to 1.5 years. Therefore, in this case, you need to work hard.

My respect, gentlemen and especially ladies! And today we are waiting for a note on one of the most popular women's topics - diastasis after childbirth. Therefore, men, if you looked at our light, then you can safely return to your business, because such a bug does not threaten you due to the lack of the opportunity to be in an interesting position :).

Ladies, you will learn everything about diastasis - what it is, why it occurs especially often in pregnant women, what myths exist around it and what body movements, and more precisely exercises, will help improve the situation with him.

So, please sit down, we begin.

Diastasis after childbirth: what, why and why?

Recently, I often receive letters from young mothers in the mail, in which they share their problems, in particular, about diastasis after childbirth. Many complain that there is no truthful information on the Internet. (not contradictory) clear information about this phenomenon. In view of the fact that the number of requests has exceeded the impossibility of answering everyone and everyone, I decided to devote a full-fledged note to this issue, which is in front of you. Well, let's start with this...

The birth of a child is one of the main missions of a woman on this planet, and perhaps you would not be reading these lines if such a mission had not been fulfilled by my most beloved woman. However, the birth of a child (especially the second one) does not pass without a trace for the woman in labor and often carries a whole heap of additional goodies, in particular, such:

weight gain;
the appearance of riding breeches - ears / sides;
cellulite;
enlargement / spreading of the breast;
swelling of the buttocks;
diastasis of the abdominal muscles;
other.

Thus, it turns out that giving life to a new little man, a woman sacrifices herself, her beauty. Therefore, after childbirth, figured changes make themselves felt for a long time. However, there is enough information about losing weight and creating streamlined forms, but too little attention has been paid to diastasis of the abdominal muscles, although the problem is very common. Therefore, let's try to understand this phenomenon in this note.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Diastasis after childbirth: the theoretical side of the issue

Diastasis - separation / divergence of the rectus abdominis muscles. As a result of this separation, the right and left halves of the rectus abdominis muscle (Rectus Abdominis) are moved apart relative to the middle fascia of the abdomen, the linea alba. In the picture version, the divergence of the muscles is as follows.

Note:

Diastasis is the most common (two times out of three) occurs in women who have given birth to a second and subsequent child.

Expansion and thinning of the midline tissues occurs in response to the force of pressing the uterus in relation to the abdominal wall, and hormones also contribute to the "softening" of the connective tissue. Middle line over 2-2,5 fingers wide (approx. 2 cm) is considered problematic. Diastasis most often appears after pregnancy, when the abdominal wall is soft enough, and the thin tissues of the midline of the abdomen no longer provide adequate support for the trunk and internal organs. Young ladies should understand that a slight expansion of the midline occurs during all pregnancies, and this is normal. In some women after childbirth, the discrepancy does not exceed 1,5-2 -x fingers, however, for the most part, the meanings go beyond 2,5 .

Often diastasis violates the slender camp of a flat prenatal tummy and is a serious problem that causes aesthetic discomfort in a woman. In particular, as polls show, ladies are embarrassed to undress and expose their tops even in front of their betrothed. Therefore, the problem definitely needs a solution. In addition to aesthetic inferiority, diastasis rectus abdominis reduces the integrity and functional strength of the abdominal wall, and can also cause low back pain and pelvic instability. Genetics plays an important role in obtaining diastasis during childbirth, in particular, miniature and small-sized young ladies are at increased risk. For denser women and those who were not alien to physical activity and fitness, pregnancy can proceed without diastasis at all.

In today's information flow, you may encounter a lot of conflicting opinions and advice on how to restore the abdominal wall and midline after childbirth. Most of these recommendations can worsen the abdominal separation, and in fact you will get even more diastasis.

That is why you need to know about...

Myths about diastasis after childbirth

So, there are the following myths regarding the divergence of the rectus muscles, and in particular the following:

causes irreversible damage to the abdomen;
requires only surgical intervention;
causes permanent bloating a.k.a. “mummy tummy”;
causes pain;
abdominal muscles after childbirth will never recover and will always be weak;
all women must wait at least 8-10 weeks postpartum before starting any exercise or postpartum recovery program.

Remember, none of these statements are true.

How to determine if I have diastasis after childbirth

The following simple test will allow you to determine if you have a divergence of the abdominal muscles or if the boil is raised prematurely :). In order to identify diastasis, do the following:

lie on your back, bend your knees, put the soles of your feet on the floor;
place one hand behind your head and the other hand on your stomach, touching your entire midline at the level of your navel with your fingertips;
relax the abdominal wall and lightly press your abdominal cavity with your fingertips;
slightly twist/tear off your upper part off the floor with crunches, making sure your rib cage close to the pelvis. As soon as the muscles begin to move, immediately fix how many fingers fit m / near them and how deep the fingers go inside;
also fix how many fingers fit m / y with tensed muscles slightly above and below the navel (3-5 see both sides).

Such a home test will allow you to determine the size of the "hole" in your stomach - the area around the navel that is not covered by muscles. If such a “chasm” is not palpable, then you do not have diastasis, otherwise it takes place, and the degree of muscle divergence depends on how many fingers the “hole” swallowed. Accordingly, the larger / deeper, the stronger the diastasis.

Note:
Don't panic if you find "big holes" in your belly in the first few weeks postpartum. The connective tissue of the midline after childbirth is quite soft, but over time and with appropriate exercises, it will slowly but surely regain its former density and elasticity, reducing the size of the holes.

So, you have done the test and suspect you have diastasis. Now let's decide what degree it is, and the following classification will help us with this.

1 type - a slight expansion of the white lines in the umbilical region, the most harmless, i.e. practically does not affect the shape of the abdomen. Formed after the first pregnancy;
2 type - discrepancy in the lower sections with relaxation of the lateral muscles. Reflected on the shape of the abdomen, making it slightly protruding from below;
3 type - divergence of the abdominal muscles along all seams, both upper and lower divisions. It is accompanied by the presence of umbilical hernias and an unaesthetic appearance of the abdomen.

As you might guess, all work on the return of the former flat forms of the tummy depends on the stage of muscle divergence. What is less (1 And 2 type), t I eat more likely to get prenatal forms naturally (not surgical) way. The third stage usually involves an abdominoplasty. It is also important to understand that with the divergence of the abdominal muscles and the bulging of the median line, it is extremely difficult to achieve a reverse full “contraction” (especially when 3 type) due to the fact that the white line has no muscles - it is a connective tissue. Therefore, realistically evaluate your prospects and the degree of need for the efforts expended.

Why pregnant women can get diastasis after childbirth

In fact, the divergence of the abdominal muscles is not only the lot of pregnant women, it can be:

a consequence of improper exercise technique;
a consequence of certain exercises and sports;
a consequence of excessive weight gain.

In pregnant women, diastasis is formed when the growing uterus presses on the abdominal wall - a.k.a. 6 press cubes. If the lower/transverse abdominal muscles are weak and unable to support the growing uterus (her increasing pressure on the rectus muscles), That 6 cubes become 2 By 3 . As a result of fetal enlargement, the white line of the abdomen (its connective tissue) stretches to the side. Your organs will now “press” on this connective tissue, and you will appear with a bulging tummy and, through weak point- abdominal muscles, feel and feel their divergence.

So, we laid down some theory and realized that diastasis is a protrusion inner belly from under the muscles. Now let's move on to practical measures to improve the created "interesting" situation.

To begin with, let's figure out what movements / exercises should be strictly avoided so as not to aggravate the situation. These include:

exercises involving lying on your back on a fitball;
yoga poses involving stretching the abdominal muscles (dogs, cows) and breathing with the stomach (vacuum);
exercises for the press, involving the flexion of the upper spine / tearing it off the floor against gravity. For example: lying abdominal crunches, cross crunches, bicycle, roll-ups, rope block crunches, push-ups, plank;
lifting/carrying heavy objects (children included);
most quadrupedal exercises.

In the picture version, the combined atlas of prohibited exercises looks like this:

In general, we can draw the following conclusion - with diastasis, you should avoid “direct” press exercises, you need to focus on certain isometric movements. In particular, the following exercises can be performed with a divergence of the abdominal muscles in order to improve the situation.

Exercise number 1. Lying pelvic lifts (bridge).

Lie on the floor on your back, bend your knees. Start lifting your pelvis by lifting your hips up. Hold at the top point, squeezing the buttocks and straining the press. Complete 3 approach to 10 repetitions.

Exercise number 2. Wall squats with a Pilates ball between your legs.

Press your back against the wall and squat to the corner 90 degrees by placing a small ball at your feet. Hold the bottom position for 25-30 seconds, and then straighten your legs, standing up to your full height.

Exercise number 3. Lifting the leg up from a prone position.

Lie on your back, bend your knees and place your feet on the floor. Raise left leg vertically upward, lifting the body from the surface. Lower your leg back to its original position. Repeat the same for right leg by following 10 repetitions of each.

Exercise number 4. Slides with your feet.

Lie on your back and put your hands behind your head, stretch your legs. Slightly raising straight legs, begin to bring them to the body, taking steps in the air. Run Run 3 approach to 20 repetitions.

Exercise number 5. Crunches with a towel.

Wrap your torso in a towel and lie down on the floor. Cross its ends at your waist and intercept it crosswise with your hands. Slightly raising the head, neck and top of the shoulders, pull the ends of the towel, bringing the chest closer to the pelvis. Complete 3 approach to 10 repetitions.

Note:
On average, at regular performance exercise at least 3 once a week, the first visible result can be seen after 1,5-2 month of classes.

Actually, these are all exercises for diastasis of the rectus abdominis muscles, as you can see, they are simple, but extremely effective.

However, exercise is not a panacea, and the synergistic effect ( 2+2 =5 ) they will give by working in conjunction with a customized diet and aerobic activity. In particular, it should be remembered that when fat is burned, there is a general change (reduction) in circumference, including in the abdomen, so excess weight will help reduce pressure on the rectus abdominis muscles, and therefore the process of “healing” of diastasis will go faster.

Thus, it turns out that an effective plan for dealing with the divergence of the abdominal muscles is as follows:

power adjustment/adjustment;
inclusion of cardiovascular activity in the daily routine;
performance of specialized exercises.

So, we figured out the action plan. Now let's answer the question: when can work begin to improve the situation with diastasis.

As for the start time of the work, it all depends on the degree of “neglect” of the source material. Those. usually mild stages of diastasis ( 1 ) pass by themselves over time - the fabric tightens itself, without unnecessary gestures on your part. On average at proper diet and avoiding bad habits, the period is 1,5-3 month. All further stages 2 And 3 ) involve the performance of actions on your part, and the terms can range from 5 months before 1 of the year. Therefore, if you are the owner of diastasis 2-3 degrees, tune in to long-term work that you can start after 2-4 weeks after the birth of the child.

Well, in fact, that's all I would like to talk about, now you know how to behave and what steps to take. Let's wrap up and say goodbye.

Afterword

With the birth of a child, many figured misfortunes fall on the lot of our women. With one of them, diastasis of the rectus abdominis muscles, you, my good ones, now know how to fight, so give him the fullest!