2023 Author: Anita Thornton | [email protected]. Last modified: 2023-07-31 02:08
There's something new in the field of perinatal fitness and it's revolutionizing the way we approach abdominal rehabilitation: studies show that almost 100% (!) of women have a post-abdominal separation. childbirth.
This means that postnatal rehabilitation concerns all of us, without exception. The Baby Cardio team outlines these new revelations to help you know how to safely manage your postpartum fitness.
Why don't you want to have diastasis
A rectus diastasis is a separation of the recti abdominis, the rectus abdominis (in good French, the six pack), which are part of the superficial abdominal layer.
It occurs when the muscles stretch with the belly growing, to the point where the linea alba, the white line (or connective tissue, for scientists) that binds the rectus muscles together, thins and s away. We now know that this separation would be a physiological adaptation of the body to give more space to the growing uterus, but it can nevertheless beaggravated by unsuitable movements and exercises during pregnancy or postpartum (yes yes, postpartum too!).
When we have a separation of the abdominals, we notice a weakening of the trunk since they cannot fulfill their function adequately. It is important to note that a diastasis is not only an aesthetic problem (the belly sticking out), but also a functional problem. The most common complications can include chronic back pain and pelvic problems such as constipation, incontinence, pain during sex, or prolapse.
Rehabilitation period to protect
Fortunately, the female body is a marvel of nature: during the first 6 to 8 weeks after childbirth, we experience one of the only times in our lives when ligament and connective tissue structures can regenerate.
This allows the fascia and ligaments that hold our abdominal organs to take their place, and this phenomenon also applies to the white line. This is why it is essential to protect the immediate postpartum period. Above all, we do not want to put a spoke in the wheels of this physiological miracle by resuming exercises that are not compatible with this rehabilitation period, that is to say exercises that target the superficial muscles of the abdomen such as the abdominal plank.
We must focus instead on rebuilding our deep musculature – the transverse abdominis, the pelvic floor muscles andthe multifidus (stabilizing muscles of the spine). If no action is taken during this critical period, the body will work on its own to regain its place. We can help by showing her the way, but there will be a limit to how much you can firm up (which doesn't mean it's too late or impossible to gain stability!).
There would be no risk factor that would make one woman more predisposed to have a major separation than another, but we know that reinforcementof the deep musculature in prenatal enormously favors the recovery in postnatal. But what must be remembered above all is that we now know that any woman who gives birth, whether vaginally or by cesarean section, must do rehabilitation exercises within 8 weeks postpartum in order to reduce his diastasis completely.
Taking care of your postpartum abdominal and pelvic he alth is taking care of your feminine he alth…for life.
Good to know
To find out if you have diastasis, learn how to locate and contract the transverse and find some exercise suggestions, we invite you to consult explanatory capsuleson Bébé Cardio's YouTube channel.
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