Stomach rectus stretch - how to check it?
How do you know if the problem with muscle stretch affects you?
All you have to do is lie on the floor, pull your legs up in a crunched position, raise your head slightly, causing stomach tension. Feet should rest on the floor.
Focus your attention on the episode from navel to sternum, in this place where the white border appears in pregnancy. If a line appears between the muscles in this area, the gap that collapses can stick a finger or fingers into it, this suggests a stretch. The test is positive if you manage to place two or more fingers between the muscles. If your muscles stick together, your muscle stretch will not apply to you.
Do you have a problem with stretch marks? Consult a gynecologist or physiotherapist: especially if you are unable to assess for yourself whether or not you have a stretch mark.
What is the rectus abdominis muscle?
The rectus abdominis, i.e. from Latin musculus rectus abdominis divides into two parts, which are located symmetrically on both sides, along the body line. The muscles are connected by a strong connective tissue band, i.e. the so-called white border.
Why do muscles change after pregnancy?
During pregnancy occurs stretching your stomach muscles. The growing uterus causes them to be moved sideways.
There is a view, which not everyone agrees, however, that if a woman did not exercise much before pregnancy and did not sufficiently take care of the abdominal muscles, there is a high risk that after delivery the muscles will not return to their correct position on their own. The result is an easily palpable stretch mark.
When does the rectus abdominis dehumidify?
The risk increasing factor is:
- large fetus,
- a large amount of fetal water,
- multiple pregnancy
- subsequent pregnancies (more often a problem occurs with subsequent pregnancies),
- weak muscles of the abdomen, back, buttocks.
Abdominal stretch is hardly common in women who exercise regularly before pregnancy. Research has confirmed this many times.
Muscle dehiscence after pregnancy - what to do?
In most cases they will be helpful abdominal muscle exercises. You can start to do them after the postpartum period.
Systematically repeated exercises to strengthen the muscles of the abdomen and back and buttocks for 4 weeks will allow you to return to good shape.
IN extreme cases however, the consequences of abdominal straight muscle dehiscence after pregnancy may be more serious (even hernia), which forces you to surgical intervention. The operation is also advisable when the divergence is large (four-finger), in this situation alone exercises may be insufficient.
How to exercise muscle stretch after pregnancy?
Experts suggest that exercises be carefully selected and thought out. In the first weeks after the puerperium, it is not recommended to perform activities that involve the abdominal press. They are not recommended intense exercise, especially weight lifting. In addition, you should even make sure that you slowly get out of bed. First go to the side position, lie down to the side, then slowly stand up.
Be careful when exercising watch your body. If there is a bulge at the stretch mark, unfortunately this means that you should avoid these exercises because the muscles are still too weak for them.
At the beginning it is worth doing exercises lying down on your back, with your legs bent at the knees and feet lying on the floor, for example by repeating gentle, calm pelvic movements coordinated with breathing and muscle tension. In this way, you can slowly strengthen the transverse muscles and the fundus muscles.
At the very beginning they are not indicated:
- all versions of popular crunches,
- raising straight legs that engage external abdominal muscles too weak to resist intra-abdominal pressure, which can make things worse.
Avoid strong turns and lateral slopes - which may result in enlargement of the separation.