What is Post-Pregnancy Diastasis Recti?
At the third trimester of your pregnancy, the growing uterus will push your abdominal muscles and separating them, this is known as “Diastasis recti”.
When the abdominal muscles move aside like this, the uterus, bowels, and other organs have only a thin band of connective tissue in front to hold them in place. Without the needed muscle support, a vaginal delivery could be more difficult.
The condition also can cause lower back pain, constipation, and urine leaking. It can even make it harder to breathe and to move normally. It's rare, but in extreme cases, the tissue may tear, and organs may poke out of the opening -- that’s called a hernia.
How to self-check for Diastasis Recti?
Lay down on your back with knees bent. Relax abdominal muscles, rest your head in one arm while putting index and middle finger of another arm on your abdominal.
Next, bent your body up and down to get feel of how the muscles work. You are looking for the ridge between the muscles and measure the gap using your muscles. The normal range should be within 2 fingers. If the gap is greater than 3 fingers, you might need a physiotherapist for assessment and help you to strengthen up your abdominal muscles.
Precaution:
In order to return to pre-pregnancy body shape, lots of mama will straight away carry out abs workout without consulting any professional medical advice. But inappropriate workout may increase the severity of Diastasis Recti. Therefore before you start your workout, kindly seek advice from your physiotherapist.
什么是产后腹直肌分离？
在孕晚期，增大的子宫会将腹肌拉长，使两条腹直肌从腹白线的位置分开，这种现象被称为腹直肌分离。
当两条腹直肌分开，子宫、肠子以及其他内脏便仅剩一层薄薄的结缔组织在前方将它们固定原位。少了重要的肌肉支撑，妇女们在阴道分娩的过程会较为艰辛。
腹直肌分离也会导致后腰疼痛、便秘以及尿失禁。在严重的情况里，它甚至能导致呼吸困难及行动不便。此外，腹直肌分离患者也有可能有盆腔器官脱垂或发生疝气。疝气指的是人体某个脏器离开其正常位置，通过薄弱点、缺损或孔隙进入另一个部位。
腹直肌分离自查
仰卧，两腿弯曲。露出腹部，一只手在头后支撑，另一只手的食指和中指，垂直探入腹部，身体放松。然后将上身抬起，感觉到两侧腹肌向中间挤压手指，如果感觉不到挤压，那么就把手指向两边挪动，直到找到紧张的肌肉。测量两侧肌肉的距离，正常的范围是2指距离内。若两侧的肌肉距离超过3个手指，你需要咨询物理治疗如何处理和进行适当的强化运动。
注意
为了能尽快恢复身材，很多新妈妈在生产后，会在毫无专业医疗意见下迫不及待地进行大量的腰腹训练。但冒然训练会加深腹直肌分离程度.所以，在开始训练之前，请务必咨询你的物理治疗师。