Can postpartum rectus abdominis separation be recovered by itself? It requires exercise.

If the postpartum rectus abdominis separation is very mild, it may recover on its own. If it is more serious, it generally will not recover on its own. It is still necessary to combine fitness exercises to help the rectus abdominis recover.

Whether the rectus abdominis can recover on its own after childbirth depends on the severity of the separation, so it is better for everyone to cooperate with exercise.

In the first few days after giving birth, more than half of women will have their rectus abdominis muscles separated by more than two finger widths. Without external intervention, even after the "confinement period" (i.e., the puerperium, about 6 to 8 weeks), 30% of women's rectus abdominis muscles will not return to their original position. This will not only reduce their spinal stability, leading to back pain, but also cause their organs and fat to swell their abdomens, losing their flat appearance, seriously affecting their figure and spirit.

1. Increase the risk of abdominal hernia.

2. Affect the contraction function of the pelvic floor muscles, leading to constipation, incontinence and other problems.

3. The ability to maintain abdominal pressure decreases, increasing the risk of lower back pain.

4. The loose and protruding abdomen leads to a series of compensatory problems, affecting body health.

1. For pregnant women with weak abdominal wall muscles before pregnancy, there is nothing much to say about this. Weak muscles are more likely to be stretched and damaged;

2. For mothers who are pregnant with twins or multiple births, as we wrote at the beginning, it is because the enlarged uterus exerts pressure on the rectus abdominis, which causes the muscle fibers to lengthen. Therefore, the larger the belly, the easier it is for the abdominal muscles to be stretched wider.

3 For pregnant women who gain a lot of weight during pregnancy, it is also very important to control their weight during pregnancy.

Method 1:

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

②Put your right hand on your belly button and your left hand on your chest. When you inhale, expand your abdomen outwards; when you exhale, contract your abdomen inwards, and draw your belly button towards your spine as much as possible. Pause for 5 to 10 seconds. This is one cycle. Note that you should try to keep your chest still throughout the process.

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

Method 2:

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

②Put your hands on both sides of your belly button. When you inhale, expand your belly outwards; when you exhale, contract your belly inwards. At the same time, push your hands inwards and downwards, trying to close the gap between the rectus abdominis muscles. Pause for 5 to 10 seconds. This is one cycle.

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