In this article yu will know How to do if you have Hanging belly after Childbirth.The rectus abdominis muscles are located on both sides of the midline of our anterior abdominal wall. Under normal circumstances, the rectus abdominis muscles should be harmoniously and friendly united on both sides of the linea alba .
However, after pregnancy, especially in the late stages of pregnancy, the gradually enlarging uterus will cause the abdominal wall to expand and extend little by little, and the rectus abdominis muscles on both sides will gradually separate to both sides from the midline of the abdomen, which is the position of the linea alba.
After childbirth, the abdominal wall gradually recovers and the rectus abdominis muscles return to the midline, usually returning to their original position within six months to a year. If the rectus abdominis muscles still don’t return to their original position six months after childbirth, it’s called postpartum rectus abdominis separation .
Rectus abdominis self-assessment method
Lie on your back with your legs bent, exposing your abdomen. Start by doing sit-ups with your head raised and rectus abdominis contracted. Use one hand to reach vertically downward with your fingers .
If there is rectus abdominis separation, the fingers can feel the deep groove and the distance between the rectus abdominis muscles on both sides can be measured.
The normal rectus abdominis muscle has no deep groove and the width between the two sides does not exceed 2 fingers.
Daily symptoms of the rectus abdominis
Big and loose belly
The baby is out, but the belly is still there.
As the uterus continues to expand and puts pressure on the rectus abdominis muscle, the skin becomes thinner and thinner, and the elastic fibers in the skin may break down.
There is a pit in the middle
Rectus abdominis separation is often accompanied by overstretching of the internal and external oblique muscles , as well as damage to the pelvic floor muscles caused during childbirth.
Many women with severe rectus abdominis separation can feel a pit in the center of their abdomen when lying down.
Lower back and leg pain, anterior pelvic tilt
Because the abdominal wall becomes weak due to rectus abdominis separation and excessive stretching of the external oblique muscles , internal organs shift and the abdomen bulges. In order to maintain body balance, the lumbar spine has to be pushed forward, and the ligaments and muscles of the knee joints will also be stretched, causing back pain and knee pain.
How to prevent the pain of separation
What should I do if I don’t want to suffer the pain of separation?
Postpartum follow-up
Assess pelvic floor function, conduct appropriate postpartum rehabilitation training based on specific circumstances and doctor’s advice, and do a good job in postpartum recovery.
moderate exercise
Whether during pregnancy or after childbirth, it is important to exercise. You can choose some light aerobic exercise and moderate outdoor activities.
Some mothers who are eager to recover want to start exercising as soon as possible after giving birth. When they think about losing belly fat, they start doing sit-ups.
However, most people don’t realize that the more sit-ups you do, the more your rectus abdominis muscles will separate. Abdominal exercises targeting the rectus abdominis muscles can only be performed if the width of the rectus abdominis muscles is less than two fingers apart.
I have rectus abdominis separation , what should I do?
If the time is still short (within one year after delivery) and the width of the rectus abdominis separation is less than 3 fingers, you can try correct abdominal exercises such as abdominal tightening to help return to normal.
During this time, avoid doing exercises that flex the rectus abdominis, such as sit-ups.
If the width of the separation is relatively large, exceeding 3 fingers, and it still cannot be reduced and recovered within 1 to 2 years after delivery, you should consider examination and treatment in a regular hospital.
About the Author
1 thought on “Hanging belly after giving birth, what should you do?”