“Congratulations on your new-born baby! There is something wonderful about welcoming a new life into the world.” Now that you have successfully given birth to your baby, it is time for your body to recover from the pregnancy and delivery journey.
Mothers tend to experience a variety of postnatal injuries such as pelvic weakness, muscle strains and injuries. There are some postnatal injuries that do not heal on their own and require extra work to fix it. One of such injuries is Diastasis Recti, commonly known as Mummy Tummy which 60% of women develop post pregnancy.
If you have never heard the term “mummy tummy,” it’s the soft pooch that falls below a woman’s belly button after she has a baby. Mom pooch, is actually a medical postnatal problem called diastasis recti. Diastasis originates from the greek word, meaning separation, and Recti refers to the rectus abdominus muscle. Put together, it refers to the separation of the left half and right half of abdominal muscles at the midline. Postdelivery recovery usually takes 6 – 8 weeks, but problems like diastasis recti that arise require more work to resolve.
The bulge occurs when the abdominals stretch sideways and the connective tissue running down the midline of the torso, called the linea alba, becomes overstretched and weak. While the spine in the back of the body gives support, we only have our abdominal muscles in the front for support. When someone develops a diastasis, only the thin connective tissue is supporting the back and organs.
The gap between the muscles, measured in finger-widths approximate to a centimeter, can be anywhere from 2.5 cm to 10 cm in severe cases. Hormones released during pregnancy help the connective tissue relax, making room for the baby growing underneath the under abdominal wall, stretching it forward.
Researchers have found that the physical demands of childbirth is as tiring as running a full marathon or an athlete who takes part intense physical sports. The difference between athletes and mothers is that athletes train for months before their race in order to condition and prepare their body for the race. Most expecting mothers on the other hand are unable to be physically prepared for the changes that the pregnancy journey has on their body.
However, the diastasis doesn’t necessarily go away after giving birth. One year after having a baby, 32.6 % of women still have a mummy tummy.
IMPACT OF DIASTASIS RECTI
Diastasis Recti affects women in everyday life. Weak support compromises the back and core, is linked to pelvic floor health, digestion issues and urinary and stress incontinence.
The condition also leaves a woman vulnerable at the same time she’s actively taking care of kids. Women with diastasis are at risk. If a kid has a temper tantrum and kicks them in the stomach, it can tear the connective tissue. That would expose your organs and require surgery. Other common complaints would be cosmetically related because of the tummy bulge which resembles a pregnant tummy and can prevent mummies from feeling good about their body.
RESHAPING THE MUMMY TUMMY
Besides the sleepless nights and endless diaper changes, “mummy tummy” is a common post-natal downer for many new mothers. The good news is , it is possible to shed it – and it’s easier than you think.
It’s common for many women seeking to shed “mummy tummy” to dive into ab exercises. Unfortunately, these only target the rectus abdominus (the front abdominal muscles). There are specific exercises that target the transverse abdominal muscle that are simple, yet get the job done. With the right guidance, these exercises can be added to anyone’s daily routine.
A good physiotherapist will first guide you in identifying the muscles that you need to engage. Once you do, you’ll realise that the exercises are quite different from regular ab-shaping routines as they themselves are unique from one another. Find out more by booking an appointment for this physiotherapy by clicking www.comfortmypain.com by Vissco
SIMPLE YOGA POSES FOR “MUMMY TUMMY”
- Stretches and opens the front of the body
- It also strengthens the back and shoulders
- Relieves the body of lower back ache
- Improves flexibility of the spine and also improves posture
NAUKASANA- BOAT POSE
- Strengthens the back and abdominal muscles
- Tones the leg and arm muscles
- Useful for people with hernia
MAKARA ADHO MUKHA SVANASANA-DOLPHIN PLANK POSE
- A core building exercise, it strengthens the arms, legs, abdomen, chest and lower back
- Helps in improving posture as it straightens the spine
SASANGASANA- RABBIT POSE
- Helps loosen the hips and strengthen the thighs as one jumps
- Strengthens the muscles of the spine, root, and back of the arms and legs
- Stimulates the abdominal organs
Goodbye “mummy tummy”, Hello waistline!!!
There is no fixed period for optimum results to appear as it would depend on factors, such as commitment level, frequency and individual reception. Top it with Vissco’s range of Abdominal Belts
Who would have thought a trimmer waistline would give us more benefits than we knew?
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