Mothers all know that pregnancy is a happy and hard process, but there will also be many troubles after giving birth. After giving birth to the child, she has a big stomach, low back pain, and taking care of the child has [mother’s hand] [mouse hand].
In fact, these are not big problems. Mothers need not worry too much. Ding Ma invited the United Family Postpartum Rehabilitation Therapist to tell us carefully how to judge and treat the three situations.
Baggy belly
After giving birth, you feel like a loose sack? It may be caused by the separation of rectus abdominis.
[Quick, Quick, Quick, Quick, Quick, Quick, Quick, Quick, Quick, Quick, Quick! ]
Great Xia, let’s stay. Please look at the separation of rectus abdominis first.
What is the separation of rectus abdominis?
What is the separation of rectus abdominis? In the late pregnancy, the belly is getting bigger and bigger, and the two rectus abdominis muscles are gradually lengthened, slowly separating from the middle abdominal white line (the dividing line between the two rectus abdominis muscles), from the left to the right in the following figure.
This is one of the reasons why many people still have loose stomachs and a large lump of ugly excrescence for a long time after giving birth to children. However, the impact on beauty is not the main consequence of rectus abdominis separation.
Don’t forget, all our muscles are functional. The more serious the separation of rectus abdominis, the weaker the strength of abdominal muscles and the lower the ability to protect abdominal organs.
How to judge rectus abdominis separation by oneself?
The first step you have to do is: rectus abdominis separation examination! This examination is very simple and can be done at home.
Lie on your back in bed with your legs bent to reveal your abdomen. With your left hand behind your head, relax, and your right index and middle fingers lean vertically into your abdomen. Then raise your upper body and measure the distance between the two muscles with your fingers when you feel the two abdominal muscles squeezing toward the middle (if you do not feel the squeezing, move your hands to both sides until you find the tense muscles):
Over 2 cm, rectus abdominis separation can be considered, and professional diagnosis and treatment suggestions need to be sought.
What if rectus abdominis is separated?
- Avoid aggravation of rectus abdominis separation: Without the guidance of professional doctors and therapists, it is not recommended to do abdominal curling and trunk torsion training; Professional rectus abdominis rehabilitation training is needed to promote its recovery.
There are many training methods to improve rectus abdominis separation. Ding Ma introduced six movements to everyone. The purpose of these six movements is to adduce the core part.
- Stand with abdomen closed: Stand against the wall, keep neutral, with the back of head, back and buttocks against the wall, with your feet about 30cm away from the wall. Inhale and prepare, stick the lumbar spine against the wall when exhaling, and then inhale and restore.
10 ~ 15 times/group, 2 ~ 3 groups
Note: Don’t push the wall with your arms, approach the wall actively, adtract your abdomen as much as possible, and imagine your navel approaching the wall.
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Kneel and tuck in your abdomen: Kneel at four o’clock, with the shoulders, wrists, knees and hips perpendicular and the spine in a neutral position. Inhale and relax the lower abdomen, and retract hard when exhaling.
10 ~ 15 times/group, 2 ~ 3 groups
Note: The spine is always neutral and only the abdomen is moved. Imagine sucking the navel to the lumbar spine.
- Kneeling posture and leg extension: Continue to kneel at 4 o’clock. Inhale and prepare, and slowly extend your right leg back when exhaling. Inhale without moving, exhale slowly back.
4 ~ 6 times per group, 2 ~ 3 groups per leg.
Note: Keep the body neutral, as if there is a book on the pelvis, keep the book from falling off.
- Supine leg lifts: Lie on your back with your legs bent and your feet separated as wide as your hips. Place your hands on both sides of your body and keep your spine and pelvis neutral. Exhale and lift your legs, bend your knee joints 90 degrees, inhale and fall.
6 ~ 8 times per group, 2 ~ 3 groups per leg.
After the body control is skilled, the legs can be changed to alternate and change in the air. 8 ~ 10 times/group, 2 ~ 3 groups
Note: Do not arch the lumbar spine when the leg falls down to keep the pelvis stable.
- Supine kick: Lie on your back with your chin slightly closed, your hands on the front of your right calf, and your lumbar spine on the mat. Ready to inhale and push your right leg to the distance when exhaling.
6 ~ 8 times per group, 2 ~ 3 groups per leg.
Note: When holding your leg, press it to your chest as much as possible to help your lumbar spine press against the mat. The other leg should be extended as far away as possible while keeping the lumbar spine from lifting.
- Flat support: Lie prone with elbow joint perpendicular to shoulder joint. Knee joint supports the ground and upper body is parallel to the ground. Keep the body stable and stay for one minute. If strength permits, the knee joint can be lifted for complete flat support. The holding time can be gradually extended.
Note: Tighten the abdomen, do not collapse the waist, shoulder and elbow joints to press the mat hard.
[Mouse Hand]
Do mothers feel numbness in their fingers (some people will wake up in the middle of the night)? Pain and finger movement disorders gradually occur, such as the thumb being unable to pinch with other fingers?
You may have [mouse hand].
Is what the mouse hand?
[Mouse Hand] The name is carpal tunnel syndrome.
We have a narrow channel inside the wrist, called the carpal tunnel, through which the median nerve passes. If the already narrow carpal tunnel is narrowed for some reason and the median nerve is brutally compressed, the [mouse hand] will appear.
Get [mouse hand], the thumb, index finger, middle finger and ring finger pain and numbness most often occur, especially at night, sensory abnormalities.
The reason why it is called [mouse hand] is that many people who use keyboard and mouse for a long time have their wrists stretched back for a long time and suffer from carpal tunnel syndrome due to overstrain.
Why did you get [mouse hand]?
Alas? Why do mothers who have just given birth get [mouse hands]? It must be that I left my baby alone and went online to clean out treasure!
No! Do you think only you who play computer games every day will get [mouse hands]? People who hold their babies and nurse them hard every day will also get it! Not only that, many mothers have already got it before giving birth to their babies!
Why is this? In the middle and late period of pregnancy, you have to go on the [mouse hand] mostly because the wrist joint tissue edema under the action of hormones, ruthlessly pressing the median nerve. However, the [mouse hand] after delivery is often caused by excessive strain due to long-term hard lifting of the baby by the wrist during lactation.
Come on [Mouse Hand] What should I do?
- Correct breast-feeding posture is very important, you can consider using breast-feeding pillow and baby hanging bag. To avoid long-term weight bearing; Avoid over-stretching of wrists, cold compress or use braces when necessary, and most patients can relieve symptoms by fixing wrist joints in the neutral position at night. Finger weight-bearing exercises can help relieve, that is, you can hold a soft ball in your hand and hold it tightly and relax. Moving wrist joint under the guidance of professional rehabilitation therapist;
Sliding exercises of nerves and tendons are also helpful for recovery.
Serious and responsible mother, do you have [mouse hand]?
If the symptoms are really serious, it is recommended to go to the hospital as soon as possible and seek help from doctors and therapists. If the symptoms last for one year, surgical treatment should be considered.
Mothers have given birth to babies, which is already very great. In case of such minor problems, there is no need to worry as long as they are diagnosed and recovered in time.
What mothers need to know more is that they cannot take care of their children entirely on their own. No matter how much they love their children, they must also ensure their rest. Only when they are healthy can they take better care of their children.