Women's Abdominal Muscles Are at Risk of Separation During Pregnancy

The abdominal muscles (abdominal) in pregnant women may experience separation in the middle. This condition is called diastasis recti abdominis. If this happens, so can appear flavor sick on lower back and can interfere with routine daily activities.

Abdominal muscles have an important function for the back because they can act like a corset. With good abdominal muscle performance, your back will remain well protected and supported.

This is the reason Why Abdominal Muscles Can Be Separated

The separation of the abdominal muscles during pregnancy may be related to the development of the uterus. As a result of the separation of the two abdominal muscles earlier, a bulge can appear in the middle of the abdomen right where the muscles separate. This condition is likely to be seen when the muscles are tensed, such as when coughing. Diastasis recti also usually seen more clearly right after delivery.

There are certain conditions that also increase the chance of occurrence diastasis recti, including:

  • Pregnant at the age over 35 years
  • Twin pregnancy
  • Fetal weight is quite large
  • Mother has a small body size.

The position and size of the large fetus will put excessive pressure on the connective tissue in the middle of the abdomen so that it can make the two muscles experience separation. In addition, hormonal changes during pregnancy also have an impact on connective tissue and muscles. This condition most likely makes the muscles more susceptible to stretching.

Avoid Action Which Can Make It Worse Diastasis Recti

So that dysstasis recti or the separation of the abdominal muscles is not getting worse, there are two things that can be done. The first is to maintain conditions and limit certain activities so that the abdominal muscles do not experience a tense condition. The condition of the tense abdominal muscles can be influenced by several factors, such as constipation, lifting heavy weights, or lifting children.

Also pay attention to your weight because it can also make your stomach muscles tenser. Remember that the body will get the burden of your own body weight, especially when sitting and standing. For example, when getting up from sitting or vice versa.

Straining during childbirth is indeed one of the conditions for a baby to be born quickly, but if it is done incorrectly, it risks worsening the condition diastasis recti. This can happen because straining puts great pressure on the abdominal muscle tissue.

Another thing that can make diastasis recti getting worse is the wrong sport. Forms of exercise that have the potential to put pressure on the stomach are sit-ups, push-ups, and positions plank.

Exercise for Relieve Condition Diastasis Recti

Although some sports have the opportunity to make diastasis recti worsens, but proper exercise can help recover from this condition. Types of exercise with deep abdominal involvement can be used to improve this condition.

In contrast to regular exercises, deep abdominal exercises may be helpful. One way is to bend your knees at a comfortable angle when you lie on your back. Meanwhile, your back and ribs are in a relaxed position and your feet are flat on the floor.

Then, you can follow the exercises in the following order:

  • Touch the bony prominences in the front of the pelvis above the hips on both sides with your fingers.
  • Move your finger 2.5 cm towards the center and point it down 2.5 cm. As you exhale, pull your belly button in or toward your spine.
  • At the same time, feel the muscles under your fingers stiffen. Hold this position for 3-5 seconds while you breathe normally. Then do
  • Do this repeatedly up to 10 times and gradually increase the duration of each session to a maximum of 10 seconds.

Consult a gynecologist for proper preventive advice. In addition to exercising, maintaining daily behaviors such as maintaining an upright posture and ensuring an active pelvic floor during activities can also help condition the separation of the abdominal muscles.

If you don't feel confident doing exercise to improve the separation of the abdominal muscles independently, pregnant women should consult a medical rehabilitation doctor or ask for help from an instructor who has competence in this field.