Stomach problems often occur in women who have recently become mothers. One of these is diastasis, or separation of the rectus abdominis muscles. The problem is not pleasant and affects the quality of life. Therefore, naturally, women are interested in how they can cope with such an illness. About why this happens and what exactly will avoid negative consequences, AiF. ru told osteopathic doctor Vladimir Zhivotov .
“According to statistics, more than 40% of women experience diastasis after childbirth. This defect affects the self-esteem of a young mother and often libido, the quality of sex life and relationships with a partner. But 40% is not an overwhelming majority. Some people manage to avoid an unpleasant fate and easily recover after childbirth,” the specialist notes. And in order to understand how to become one of the lucky ones who avoided the problem, you need to study all the nuances of the condition.
What is diastasis?
First of all, you should clearly understand what diastasis is. “Imagine a human body. The abdominal cavity on the sides and partly in front is limited by three muscles: the external oblique, the internal oblique and the transverse. Each of the three muscles is surrounded and separated by its own aponeurosis. First, the aponeuroses unite into one, then they split and thereby form the area where the rectus abdominis muscle passes. Then the aponeuroses reconnect into the same white line of the abdomen. Normally, the rectus abdominis muscles do not fit closely together. There is a distance between them in the navel area: no more than 2.5-3 cm. With diastasis, they separate due to too much stretching of the white line,” says Vladimir Zhivotov.
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The right approach
Experts give the following recommendations on how to properly perform Kegel exercises for women:
- empty your bladder immediately before class;
- choose a comfortable position - sitting, lying or standing. If the preferred position is lying on your back, your arms should be extended along the body and your knees slightly raised. The neck should not be strained;
- The main movement in any Kegel exercise for women is compression (contraction). It is important to avoid tension in the abdominal muscles, buttocks and thighs, otherwise there will be no result;
- you need to breathe deeply, evenly and calmly, without delay;
- you cannot contract the intimate muscles when urinating - this method, on the contrary, weakens the pelvic floor muscles;
- repeat the complex 3-4 times during the day, performing 5 to 40 repetitions each time. You cannot sharply increase the load, only gradually: perform 15 repetitions for 2 weeks, 20 repetitions for the next 2 weeks, etc.
The correct technique for performing Kegel gymnastics for women allows you to feel the first positive results after just six weeks of regular exercise. Changes will be noticeable in all areas of life, including intimate ones, and self-confidence will even increase.
Why does it appear?
Most often, the osteopath notes, the cause of diastasis is pregnancy and childbirth. Moreover, this is not the only reason, since in men, although extremely rarely, a similar problem can also occur. However, it is precisely because of the frequency of manifestations in women that diastasis is more often classified as a female disease.
“At particular risk are women who are carrying a large fetus, as well as those who have multiple births or polyhydramnios. These conditions lead to greater stretching of the connective tissue in the linea alba area. And, unfortunately, after childbirth, the connective tissue is not able to return to its previous state and fully recover. A slight separation of the linea alba just above the navel after childbirth is normal, an irreversible change that is not a defect and should not be considered a problem by women. This is just a sign indicating that there was a pregnancy,” emphasizes Vladimir Zhivotov.
Also at risk, the specialist notes, are women with weak muscles, including in the abdominal area. Severe diastasis is usually combined with prolapse of internal organs. Weak muscles are an aggravating factor for many problems and disorders in the body, especially when it comes to pregnancy and childbirth.
“Severe diastasis is always combined with weakness of the connective tissue, which accompanies endocrine pathology. That is why you need to prepare for childbirth, check the body, eliminate disorders, micronutrient deficiencies, and strengthen muscles. Otherwise, later all the weak points will make themselves felt,” says Vladimir Zhivotov.
Precautionary measures
Considering the specifics of its implementation, the Kegel complex for women has almost no contraindications. Exception:
- Recent miscarriage;
- Premature birth and major surgery;
- The presence of malignant neoplasms;
- Prolapse of the uterus.
In these cases, you should not overexert yourself. But in any case, you should always consult your doctor before starting classes. Even if there are no contraindications, but you feel discomfort or pain during exercise, you should stop and consult a doctor. You can resume training only with the permission of a doctor. A consultation with a gynecologist will be needed if after 3-5 months of regular training there is no change for the better. The rest of the exercises are flawless - there are no strength loads or cardio stress, no need to spend money on exercise machines, equipment, or a trip to the gym. The minimum investment of effort and time will pay off with improved well-being in all areas.
How to identify the problem?
You can determine whether you have diastasis yourself, says the osteopath. There is a certain procedure for this:
- you need to lie down on a flat surface and raise your head;
- try to feel with your hand the depression between the rectus abdominis muscles;
- you can cough: then if you have diastasis, you will see a roller-shaped protrusion in the area where the rectus abdominis muscles diverge.
A pronounced fat layer can make it difficult to determine diastasis. In this case, you should contact a specialist. Due to structural defects in connective tissue, hernias of the white line of the abdomen can form over time.
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Degrees
The concepts of diastasis and pregnancy are incompatible. Before you begin to solve the problem, you should determine the degree of its development.
Doctors note three groups. Each is determined depending on how much the rectus muscles have diverged:
- The first group includes those whose distance between muscles is above 5 cm.
- to the second degree - size 7-9 cm.
- to the third - exceeding a 9-centimeter distance.
If the first and second degrees can be eliminated by gymnastics, then getting rid of the consequences of the third degree can only be done as a result of surgical intervention.
How to treat?
If muscles diverge, it is better not to let the problem take its course. “If the muscle separation is not too severe, to treat diastasis I recommend exercises to lift the internal organs and strengthen the abdominal muscles. But this should not be a classic abdominal workout, when a person lifts his legs or body while lying on the floor. They can make the situation worse. Exercises to retract the abdomen eliminate the increase in abdominal pressure and pump up the muscles perfectly,” says Vladimir Zhivotov.
It is more difficult if the discrepancy is more serious. “If the discrepancy reaches 6-8 cm, the patient may undergo surgery. Usually, surgical manipulations are resorted to if diastasis can provoke the development of hernias. But even if you have surgery, I strongly recommend using all conservative treatment methods. In this case, the outcome of the operation will be much better,” notes Vladimir Zhivotov.
Treatment
The period of bearing a child is responsible. After all, it is important not to harm not only yourself, but also the unborn baby.
Exercises for diastasis during pregnancy will help strengthen the anterior wall. But you cannot strain too much, so as not to lead to muscle rupture.
A good remedy to help reduce the degree of the pathological condition is a bandage. He will support you and will not let your internal organs sink.
Prevention of the problem
There are a number of recommendations and several exercises that will reduce the risk of muscle divergence.
First of all, the osteopath notes, it is necessary to carefully prepare for pregnancy and childbirth. Further, you should not ignore breathing exercises, especially those aimed at retracting the abdomen.
To correct the situation, starting from 22-24 weeks, you should wear a bandage. It should also be used for another two months after childbirth. Afterwards, it should be replaced with shapewear for up to six months.
It is also necessary to pay attention to the diet. “It should include animal proteins and fats, as they improve the quality of connective tissue. It is important to take vitamin D3 on a regular basis, especially for pregnant women and those planning to conceive and give birth to a child. Vitamin D helps strengthen connective tissue. This is a very important and necessary preventive measure,” says the osteopath.
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Basic elements of gymnastics
A wide selection of Kegel exercises for women allows you to actively work out the pelvic muscles and those located next to them. A set of 10 most effective:
Exercise "Compression"
Take a comfortable position. Contract your intimate muscles, hold for 10 seconds, relax. Repeat 10–12 times, eventually increasing the number to 50.
Exercise “Contraction”
Contract and relax the desired muscles for 5 seconds, choosing a comfortable pace.
Rest 5 seconds and repeat. The number of repetitions for beginners is 10 times. Over time, increase both the number of approaches and the duration of the contraction cycle.
Exercise “Pulse”
Reminiscent of the previous Kegel exercise for women, but requires contracting the muscles as quickly as possible for 5 seconds.
Exercise “Elevator”
Take a comfortable body position and imagine that the vaginal muscles are an elevator shaft.
By contracting the muscles, move the imaginary elevator car up, then lower it down, relaxing the muscles on each “floor.” After a short break, repeat. Exercise “Blinking”
Engage the muscles of the vagina and anus.
Alternately contract and relax the muscles at a comfortable pace for 5 seconds, imitating a wave-like movement. In the future, increase the duration of the lesson to 20 seconds. Exercise “Pushing”
Empty the intestines.
Take a comfortable position, relax your body and start pushing. The exercise is useful for expectant mothers. Exercise “Hold”
While inhaling, squeeze the desired muscles as hard as possible.
Hold for 6 seconds, while exhaling, gradually relax. Repeat 5-6 times. Exercise “Relaxation”
Reminiscent of the previous exercise, but as you exhale you need to sharply relax the muscles, as if pushing out the air.
Exercise “Half Bridge”
Lie on your back.
Place your feet on the floor, bend your knees. Shoulders and feet do not leave the floor. Raise your pelvis high (there is no need to specially strain your intimate muscles, they will start working on their own), stay at the top point for 10 seconds, and return to the starting position. Repeat 10–20 times. This exercise to strengthen the pelvic muscles will improve blood circulation in this area and saturate the tissues with oxygen. Exercise “Samba”
Stand up straight, place your palms on your hips, and place your feet shoulder-width apart.
Move your hips to the sides, slightly bending your knees. At the extreme points on the left and right, strongly squeeze the intimate muscles and relax them as you move towards the center. Repeat 25 times. The listed Kegel exercises for women are enough for a full workout of the intimate muscles. It is advisable to practice for a long time, ideally throughout your life.
The role of abdominal taping for diastasis
One of the common methods of getting rid of diastasis is taping - applying special adhesive tapes (tapes) to the abdominal cavity. They are glued according to a certain pattern and support the muscles, protecting them from further divergence. Tapes are especially good for physical activity. In addition, tapes for diastasis increase the functionality of abdominal tissues, reduce pain throughout the entire period of wearing the tapes, accelerate the restoration of damaged fibers, normalize blood circulation and muscle tone.
pexels.com / Maksim Goncharenok
Features of classes for women over 50
Women who have celebrated their anniversary should not consider themselves pensioners and give up intimate life. With age, the muscles of the vagina lose their tone, and the pressure of the uterus on the bladder often provokes incontinence. If you supplement the sensations with manifestations of menopause, the picture is not rosy. There is a solution to the problem: thanks to Kegel gymnastics for women, you can restore muscle tone at any age, eliminate discomfort, and prevent diseases of the pelvic organs. It will take longer to practice until you get the desired result than in your youth, but the effect will be there.
Is it possible to exercise during menstruation?
If you regularly do Kegel exercises for women, menstruation will be less painful. Many girls and women around the world experience severe pain, from which they save themselves with pills. But you don’t have to take strong medications every month. You can try to perform simple actions to strengthen the intimate areas and reduce the discomfort that occurs on “critical” days, if it is not associated with the presence of pathology.
During menstruation, Kegel gymnastics does not pose a threat to women, you just need to avoid overloading the body. You cannot immediately go for a record - the number of repetitions and the time of muscle contraction are increased gradually.
Charging should be postponed in case of infectious diseases of the genitourinary system. Only after consulting a doctor and making a diagnosis, having completed the prescribed treatment, can you resume gymnastics as soon as your health returns to normal.
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