Many women suffer diastasis after delivery. This is the separation of the abdominal muscles. During pregnancy it happens to 100% of women, due to the weight that the belly exerts on these muscles.
As the abdomen grows a lot, the central line, "linea alba", expands and diastasis occurs. This separation causes an increase in the volume of the abdomen, umbilical hernias, back discomfort and pelvic floor weakness such as incontinence as well as digestive problems. It will depend on the volume taken and the harmful exercises that we have done, which one we have greater or less diastasis after delivery. We explain how to know if you have diastasis after delivery.
The easiest way to know if we have diastasis is the following test:
- Lying on your back with your knees bent and your feet on the floor, we place our hand flat on the navel and raise our head slightly. If there is a space and the fingers sink, it indicates that we have a rupture of the linea alba and therefore ARD (diastasis).
It is quite common to confuse diastasis with being overweight, many times it seems that you are still 3 months pregnant, however, this confusion can be very dangerous since to combat it it is common to do abdominal exercises that will worsen the diastasis. Well lTraditional sit-ups are very harmful.
Once diastasis and the degree of separation of the muscles have been diagnosed, there are different programs to deal with this injury (common in pregnant women) whose objectives are to increase strength in the abdomen and lumbar area or to improve the pelvic floor. Nevertheless, we must be very careful with exercises such as Pilates or Yoga as they can be harmful if not done in the right way.
Although for many years there was only an operation to cure diastasis, now there is a non-invasive treatment as an alternative to going under the knife. It is an exercise-based system with a physical therapist. The treatment consists of the assessment of the diastasis, exercises to recover the muscles, correction of the movements of the day to day to avoid damaging the abdomen and a special girdle. The results are visible from a few weeks and if the instructions are followed, most notice a huge improvement after 21 days. Hypopressive abdominals are also widely used for recovery from childbirth but they are not as effective against diastasis.
Future moms can prevent diastasis taking care of the abdominal muscles during pregnancy. A good exercise is to contract the transverse abdominis, "put the navel in", the baby will be delighted with the massage and the movement and the mother will be working the abdominal muscles.
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