Abdominal muscle separation means the loosening of the rectus abdominis muscle. It’s when most of the belly muscles weaken, especially under the chest, and that area starts to sag. Today, Fitness Garage will tell you why this happens. One big reason is the growing uterus during pregnancy, plus some hormone changes and solutions for it. About 60% of women face this, especially if they have had more than two kids close together or had twins. Its symptoms are:
- Bloating in the middle of your belly.
- Constant unexplained discomfort in the belly.
- Feeling a gap in the belly.
- Lower back pain.
- Symptoms of urinary incontinence.
Muscle anatomy during pregnancy:
In the abdomen, there are front muscles called the "trunk muscles" They sit between the ribs and pelvis, and this part helps with bending, walking, and keeping internal organs in place, There are 4 types of abdominal muscles They are the oblique, external, internal, and rectus abdominis muscles, and they work to:
- Support movements between the rib cage and pelvis.
- Allow the torso to twist.
- Protect the heart muscles.
- Protecting the spine.
How can you help yourself?
If you have these symptoms, you should treat them. Here are some solutions you can try:
- Reduce physical activity on the abdominal muscles.
- Press on the pelvic muscles, not the belly.
- Avoid abdominal exercises.
- Try core exercises.
- There are many yoga and Pilates exercises that help improve the shape of the belly.
- Avoid constipation by putting a stool under your feet when using the bathroom or eating more fiber.
- You can wear a support brace during pregnancy to help reduce pressure on the belly muscles.
- Some surgeries help reduce the gap between the muscles.
What should you expect from physical therapy?
Physical therapists examine pregnant women fully to find out why the muscles separated. They measure the gap and explain what can be done to help. Later, belly exercises will be a key part of treatment.
Does muscle separation go away on its own?
Muscle separation usually goes away after the first birth, but 1 in 3 women still deal with it, often for more than a year after delivery.
How can you prevent muscle separation during pregnancy?
Work on strengthening the abdominal muscles early in pregnancy, preferably before getting pregnant. As mentioned before, avoid extra pressure on the abs during the second and third trimesters.
Benefits of doing yoga during pregnancy:
You should check with your doctor before doing any exercise while pregnant. There are many benefits, including:
- It increases body flexibility and strength: There are exercises that boost body strength and flexibility which reduce the negative effects of pregnancy and childbirth.
- Better mental health: These exercises reduce the stress and anxiety that often increase during pregnancy and help with relaxation and breathing control.
- Back pain relief: Back pain that comes with pregnancy goes down when you do exercise.
- Strengthening the pelvic floor muscle: Some yoga exercises prevent urine leakage that pregnant women might get at the end of pregnancy or right after birth.
Tips for doing yoga during pregnancy:
- Attend two sessions a week, and don't have them back to back.
- Don't do high intensity workouts, low intensity can do the job and help you reach your goals at this time.
- Watch your breathing well, and don’t push yourself too hard.
- Your movements should be calm and steady
You can also follow Captain A's account for lots of tips and info during pregnancy and after birth, or consult one of the Fitness Garage trainers, and browse the Fitness Garage blog, to make sure you're exercising safely and healthily while pregnant.
