Why does diastasis occur and how to avoid it? Three exercises from an osteopath

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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Treatment after childbirth

The pathology needs to be treated after childbirth. Doctors advise starting training only after 2-3 months. Diastasis can be treated with the following exercises.

1. Squats. Lean against the surface of the wall, slide down, then slowly return to the starting position. When doing this, you need to lean your back on the wall to avoid stress on your abs.
2. Vacuum. Take a chair and sit on it so that your hands rest on it. Inhale, drawing in your stomach. In this case, the internal organs will move under the ribs. Take deep breaths 5-6 times, relax. The exercise is repeated 16 times.
3. Incomplete twisting. Lie down on the floor. Press your back firmly against its surface. Bend your knees. Sighing, lift your shoulders off the floor, tensing your abs. Repeat the exercise 16 times.
4. Plank. Rest your elbows and feet on the floor surface. Then straighten your body completely. Freeze and stand in this position for a minute. The elbows can be replaced with the palms of the hands.
5. Make a bridge. Lie on your back with your legs bent. Then lift your pelvis up. Freeze for half a minute. After this, lower your buttocks to the starting position. Repeat 15 times.
6. Kegel exercise. Intimate muscles can be trained and blood supply in the pelvic area can be improved with its help. Lie on the floor, relax, tighten your vaginal muscles for 3-4 seconds. Repeat the exercise 20-30 times.

It is also recommended by experts for the prevention of diastasis during pregnancy. It includes long walks in nature. It is necessary to ensure that the problem area of ​​the body is retracted.

It will be important to consult with a nutritionist who will select a special menu, excluding baked goods and high-calorie foods.

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.

Why is it dangerous?

If the muscles are stretched, the anterior abdominal wall becomes weak. A pregnant woman has difficulty doing her daily work. I feel back pain. Everyday stress contributes to this condition.

Relaxin softens ligaments. Thanks to him, the pelvis prepares for future labor. After its enlargement, joints and connective tissues become more mobile. With severe disease, the degree of vulnerability of the spinal region increases.

Pregnant women experience pain in the lumbar and sacral regions. The pubic symphysis is also affected.

A growing uterus causes the abdominal muscles to become weak and the intestines to move to the side. This is one of the reasons for constipation.

Pregnant women suffering from discrepancy have a weaker pelvic floor. In such patients, the organs drop after the birth of the child.

Labor occurs slowly. The attempts will be weak, since the violation leads to dysfunction of the pelvic floor muscles.

A long period of pushing often leads to oxygen starvation of the child. He gets very tired during the birth process, and this contributes to the development of various health problems in the baby.

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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Symptoms

The question of how to determine diastasis during pregnancy is easily resolved. It is enough to take a closer look at your feelings. Signs of the disease are varied. They can occur in combination or separately.

The following symptoms indicate the development of pathology:

• weak abdominals;
• the size of the peritoneum becomes larger during physical activity;
• the stomach falls out or “falls out” after eating;
• a person feels bloated, which experts call the “house” symptom;
• the rectus muscles have diverged significantly, so a gap, hole or narrow deep crevice is discovered;
• muscles atrophy or weaken;
• loads lead to discomfort in the area of ​​the white line;
• pain in the lumbar and pelvic regions, the spine as a whole;
• internal organs drop.

Important! If you do not pay attention to the above symptoms, you can start the disease. This will lead to problems at the time the child is born.

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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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.

Pregnancy after abdominoplasty

There is a generally accepted opinion that pregnancy is physically impossible after abdominoplasty. This is fundamentally wrong. Tummy tuck affects only the superficial layers of tissue, muscles, and skin. The incisions are made shallow, without affecting the reproductive abilities of the female body. Only excess layers of fat and sagging skin are removed, and stretched muscles are sutured. The plastic surgeon does not perform any manipulations with internal organs. Before the operation, a specialist at the plastic surgery center will definitely tell you why abdominoplasty should not be done if you plan to bear one or more children. The problem is that ptosis or diastasis is quite possible. This will require a new tummy tuck.

On a note!

You can fully recover after your first birth without the help of a surgeon. It is enough to eat rationally, play sports, and walk a lot in the fresh air so that your figure quickly takes on its usual grace.

Who needs abdominoplasty?

Abdominoplasty is performed not only by women, but also by men. These are mostly athletes: weightlifters, wrestlers, or those with a sizeable beer belly. Ladies are the main visitors to the plastic surgery center where abdominoplasty is performed, since for them the ideal figure is not only the beauty of the body, but also psychological stability. For many women, the loss of grace after childbirth is a serious internal trauma that can lead to prolonged depression or the progression of psychosis.

The desire to quickly recover after childbirth is understandable, but this cannot be done until breastfeeding is completed, since hormonal levels are unstable. During the consultation, the plastic surgeon must warn that if you become pregnant again, the skin and muscle tissue of the abdomen may stretch again. In this case, you will have to go for plastic surgery again. It is better to have a tummy tuck after the family has decided not to have any more children. A young woman, having given birth to her first child, may well do without surgery in order to restore her usual elegant figure.

Aesthetic requirements are the main factor for many women going to a plastic surgeon, but at least 30-40 percent of patients come for medical reasons. Abdominoplasty often accompanies liposuction, because after removing fat traps, the skin sags greatly, forming a leather apron that sometimes covers the perineum. Often, during abdominoplasty, existing hernias, scars from previous operations or burns are removed.

Who is prescribed abdominoplasty?

During the consultation, the doctor visually examines existing problems to determine whether surgery is necessary. It is necessary to make sure that this is not a figment of the visitor’s imagination. After this, the patient is sent to undergo laboratory and instrumental tests to ensure that there are no contraindications. If you have the following problems, abdominoplasty makes it possible to quickly eliminate figure flaws.

• The presence of large flaps of skin hanging down on the sides or in front.
• After sudden weight loss or pregnancy, ptosis or diastasis often forms, which cannot be removed in any other way.
• Changes in the contours of the abdomen, hips, waist, pronounced asymmetry after surgery, injuries of any nature.
• Numerous, deep stretch marks after childbirth or weight loss, which cosmetologists are unable to cope with.
• Flabbiness, numerous wrinkles, stretch marks, scars, age-related changes that spoil the appearance of the body.

Contraindications for tummy tuck include chronic diseases, viral infections accompanied by high fever, rashes, boils, and other skin diseases in the surgical area. Abdominoplasty cannot be performed if you have blood diseases that reduce clotting or increase the risk of thrombosis. Women during pregnancy or breastfeeding will have to wait until the body has fully recovered.

Possible complications during pregnancy after abdominoplasty

There will be no negative consequences for the baby. The reproductive function of the female body will not be affected during tummy tuck. The surgeon works only on small superficial areas of the body. However, you need to understand that the cosmetic effect will disappear completely, since the growing fetus will force the skin and muscles to stretch, changing the structure of the body. Since the removed flap greatly complicates the process of stretching the skin later, a woman carrying a child after abdominoplasty will likely encounter a number of problems.

• Postpartum stretch marks in those who have already undergone tummy tuck will be wide with a red-bluish tint. This will greatly spoil the appearance.
• The growth of the fetus leads to a gradual increase in intrauterine pressure, since the stretched skin is no longer able to stretch. Heartburn, flatulence, constipation, and urinary incontinence appear.
• If a woman becomes pregnant less than a year after tummy tuck, there is a great danger that the edges of the sutures may come apart as the fetus grows.
• There is a high probability of deformation and asymmetry of the anterior abdominal wall after childbirth.

Important!

When planning to have an abdominoplasty, be sure to talk with your partner so that later family problems do not arise due to your reluctance to have another child.

Planning pregnancy after abdominoplasty

Before undergoing tummy tuck, a preliminary consultation at a plastic surgery clinic is required. An experienced specialist will tell you in detail what awaits the patient, what problems he will encounter during the rehabilitation period, and how to plan a pregnancy after abdominoplasty. Statistics show that it is better to refrain from giving birth again after such an operation for 2-3 years, until the body has fully recovered from the injury. Ideally, if a woman no longer plans to have children.

The surgeon will tell the young lady how to get rid of existing figure flaws without surgery or offer a minimally invasive method for correcting ptosis and diastasis. If there are still medical indications for abdominoplasty, you need to carefully monitor for at least a year and a half so as not to become pregnant. You can plan for the birth of a new baby in four to five years, when the scars have completely healed, the skin and muscle tissue have restored their usual elasticity.

Pregnancy after abdominoplasty proceeds without deviations. A woman will need to pay more attention to caring for her abdominal skin. The use of special oils, gels, creams will increase elasticity. A special diet rich in microelements that accelerate collagen production is required.

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

Surgical “suturing” of diastasis

If there is a significant divergence of the rectus abdominis muscles, as already mentioned, only surgical intervention will help: fortunately, for this in the modern world there are the most comfortable and safe conditions.

“After a successful birth, I quickly got into shape, but despite this, my stomach didn’t want to go away,” says 29-year-old Elena , one of our expert’s patients. “It turned out that it was diastasis, and quite extensive. This meant that physical exercise alone would not be enough. However, I also didn’t want to decide on abdominal surgery: I was very afraid of the “half-abdomen” incision. It’s good that I was lucky enough to find a surgeon who solved this problem endoscopically: just a few practically invisible punctures - and I’m in great shape again.”

Contacting specialized specialists will help in the shortest possible time not only to eliminate problems associated with diastasis, but also to restore the former attractiveness of the abdomen.

“We apply an individual approach to each patient who comes to us with a question about how to remove diastasis, taking into account his biophysical, anatomical, anthropometric and other characteristics,” says Alexander Kochatkov. “In combination with minimally invasive surgical techniques and modern plastic materials, this allows us to achieve excellent results both in terms of biomechanics and in terms of achieving maximum cosmetic effect.”

By the way, about the cosmetic effect. In addition to diastasis itself, patients often have stretch marks, deformation of contours and ptosis of abdominal tissue, and much more. This is why surgical removal of diastasis often goes hand in hand with classic abdominoplasty (with navel transfer) or even, for example, with abdominal liposuction.

Complex surgical treatment of diastasis includes the following elements: • consultation with a surgeon and a specialist in the field of plastic surgery; • preoperative examination to determine the type of plastic surgery and the patient’s readiness for surgical intervention; • consultation of related specialists (according to indications); • modeling of a future operation, taking into account the individuality of the patient and his personal wishes; • selection of anesthesia; • development of a personal rehabilitation algorithm; • carrying out an operation; • postoperative rehabilitation and observation of the patient on an outpatient basis.

As a result of this approach, thousands of young mothers and other patients with white line discrepancies were able to restore their former beauty through the efforts of surgeons. Moreover, in many cases, after eliminating diastasis, the stomach becomes much more attractive.

pexels.com / Anna Shvets