10 Geriausių „Diastasis Recti“pratimų, Kuriuos Galite Atlikti Namuose, Kad Sustiprintumėte Savo Pagrindą

2024 Autorius: Cecilia Ryder | [email protected]. Paskutinį kartą keistas: 2023-12-17 14:21

Motinystė yra palaima. Tai taip pat laikas, kai moters kūnas persiorientuoja, kad suteiktų kūdikiui pakankamai vietos augti. Dėl to pilvo vidurio raumenys gali išsiskirti. Ši būklė vadinama diastasis recti (diastasis - atsiskyrimas; recti - Rectus abdominis), ir tai gali sukelti pilvo vidaus organų išvaržą, sukelti makšties gimdymo, kvėpavimo ir judėjimo sunkumus ir ilgai atrodyti nėščia po gimdymo (1), (2).

Norėdami gydyti diastasis recti, turite mankštintis nukreipdami į giliuosius pilvo raumenis ir dubens dugno raumenis. Kasdien atlikite šiuos 10 geriausių diastasis recti pratimų namuose, kad pamatytumėte matomus pokyčius ir pasijustumėte geriau. Skaitykite toliau, norėdami sužinoti apie simptomus, priežastis ir pratimus, kaip gydyti diastasis recti. Braukite aukštyn!

Kas sukelia Diastasis Recti?

„Shutterstock“

Diastasis recti atsiranda dėl pilvo raumens, tiesiosios pilvo, išsitraukimo. Rectus abdominis yra raumuo, kurį paprastai vadiname „šešių paketu“. Du lygiagrečiai raumenys eina vertikaliai žemyn kiekvienoje pilvo pusėje ir yra atskirti jungiamojo audinio juosta, vadinama linea alba.

Kai kūdikis pradeda augti, jūsų kūnas susitvarko, nes nėštumo hormonai padeda atpalaiduoti raumenis. Tai gali sukelti tiesiosios pilvo dalies atsiskyrimą ir sukelti tiesiosios diastazės atsiradimą.

Tiesusis pilvas taip pat padeda išlaikyti vidinius organus. Tačiau dėl diastasis recti vidaus organus - kaip vidurius, gimdą ir kt. - laiko tik jungiamojo audinio juosta, dėl kurios organai išsipūtžia. Dažniausiai diastasis recti pasveiksta po gimdymo. Tačiau daugeliu atvejų jis negydo, todėl gali prireikti mankštos terapijos. Tiesą sakant, diastasis recti gali atsirasti naujagimiams ir vyrams (dėl neteisingos mankštos technikos). Prieš pradedant pratimus, pateikiame pagrindinius diastasis recti simptomus.

Diastasis Recti simptomai

• Bloga laikysena
• Pūtimas
• Nugaros apacios skausmas
• Išsipūtimas iš vidaus organų stovint
• Išsipūtimo išnykimas gulint
• Daugiau nei dviejų pirštų pločio tarpas tarp bambos srities raumenų
• Vidurių užkietėjimas

Dabar, kai žinote simptomus, greitai patikrinkime, ar tikrai turite tiesiosios žarnos diastasis. Štai kaip galite pasakyti.

Diastasis Recti testas

„YouTube“

• Atsigulkite ant nugaros, sulenkę kelius, o kojos - ant grindų.
• Šiek tiek pakelkite galvą ir uždėkite du (ar tris) pirštus ant pilvo mygtuko.
• Lengvai paspauskite pirštus ir pažiūrėkite, ar nėra tarpo.
• Jei yra tarpas, turite diastasis recti.

PASTABA: Prieš nuspręsdami, kad turite diastasis recti arba atlikdami bet kurį iš šių pratimų, pasitarkite su savo gydytoju

Jei turite diastasis recti ir jūsų gydytojas duoda jums žalią šviesą eiti toliau ir atlikti keletą pagrindinių stiprinimo pratimų, šie pratimai jums tinka.

10 geriausių pratimų Diastasis Recti gydymui

1. Dubens pakrypimas

„YouTube“

Target – Core stabilizers and pelvic floor muscles

How To Do

1. Lie down on a mat with your knees flexed, and feet flat on the floor. Keep your hands by your side, palms facing the ceiling, and rotate your hip up toward your face.
2. Engage your core by tilting your pelvis up so that your entire back, till your tailbone, is against the floor.
3. Hold this pose for a second and then relax.
4. Repeat this 10 times.

Sets And Reps – 3 sets of 10 reps

Rest – 30 seconds between each rep

2. Heel Slide

Youtube

Target – Core, glutes, and pelvic muscles

How To Do

1. Lie down on a mat. Keep your knees flexed, and feet flat on the floor. Keep your hands by your side, palms facing the ceiling, and toes pointing up. This is the starting position.
2. Slide your right heel and straighten your right leg.
3. Hold the pose for a moment and then slide your heel back to the starting position.
4. Repeat 10 times.
5. Do the same exercise with your left leg.

Sets And Reps – 2 sets of 10 reps

Rest – 30 seconds between each rep

3. Heel Slide Circles

Youtube

Target – Core, glutes, and pelvic muscles

How To Do

1. Lie down on a mat with your knees flexed, and feet flat on the floor. Keep your hands by your side, palms facing the ceiling, and your spine in a neutral position. This is the starting position.
2. Slide your right heel and straighten your right leg.
3. Make a “scooping” motion with your leg by lifting your heel off the floor, flexing your knee, and then placing your foot back in the starting position.
4. Repeat the move 10 times before switching legs.

Sets And Reps – 2 sets of 10 reps

Rest – 30 seconds between each rep

4. Bent Knee Raise

Youtube

Target – Core, glutes, and pelvic muscles

How To Do

1. Lie down on a mat and keep your knees flexed, and feet flat on the floor. Keep your hands by your side, palms facing the ceiling, and your spine in the neutral position. This is the starting position.
2. Keeping your knees flexed, lift your right leg off the floor and then bring it back to the starting position.
3. Do this 10 times before switching legs.

Sets And Reps – 3 sets of 10 reps

Rest – 60 seconds between each set

5. Pelvic Pillow Squeeze

Youtube

Target – Core, pelvic muscles, and abductor

How To Do

1. Lie down on your back. Keep your knees flexed, feet flat on the floor, hands by your side, and palms facing up.
2. Place a pillow between your legs, and keep your spine in the neutral position.
3. Press your knees together and squeeze the pillow. Hold this pose for 3 seconds. Relax.
4. Repeat 10 times.

Sets And Reps – 3 sets of 10 reps

Rest – 60 seconds between each set

6. Slightly Hyperextended Bridge

Youtube

Target – Core, glutes, quads, and hamstrings

How To Do

1. Lie down on your back, flex your knees, and keep your feet and palms flat on the floor.
2. Push your pelvis down so that your lower back is against the floor. This is the starting position.
3. Exhale, squeeze your glutes, and lift your hips toward the ceiling. Lift your core a little higher than the regular bridge exercise.
4. Hold this pose for 3 seconds and then slowly lower your back to the floor.

Sets And Reps – 3 sets of 5 reps

Rest – 60 seconds between each rep

7. Lying Overhead Reach

Youtube

Target – Core, glutes, quads, and hamstrings

How To Do

1. Lie down on your back, flex your knees, and keep your feet and palms flat on the floor.
2. Push your pelvis down so that your lower back is against the floor. This is the starting position.
3. Keeping your arms extended, lift them off the floor, above your head, and bring them almost all the way to the ground.
4. Pause for a second and bring your arms back down slowly to the starting position.

Sets And Reps – 3 sets of 10 reps

Rest – 60 seconds between each set

8. Knee To Chest

Youtube

Target – Core, glutes, quads, and hamstring

How To Do

1. Lie down on your back. Flex your knees, and keep your feet and palms flat on the floor.
2. Push your pelvis down so that your lower back is against the floor. This is the starting position.
3. Lift your right leg off the floor and bring your right knee close to your chest.
4. Bring it back to the starting position slowly.
5. Lift your left leg off the floor and bring your left knee close to your chest.

Sets And Reps – 3 sets of 10 reps

Rest – 60 seconds between each set

9. Abduction With Core Activation

Youtube

Target – Core, abductor, pelvic floor, glutes, and quads

How To Do

1. Lie down on your back, flex your knees, and keep your feet flat on the mat.
2. Take a resistance band and place it just above your knees. This is the starting position.
3. Exhale, engage your core, pull your knees apart, and then bring them back to the starting position. Inhale as you bring your knees back.

Sets And Reps – 2 sets of 10 reps

Rest – 60 seconds between sets

10. Alternating Leg Circles

Youtube

Target – Core, glutes, quads, and hamstrings

How To Do

1. Lie down on a mat, keep your legs together, palms flat on the floor, and look up at the ceiling.
2. Lift both your legs and flex your knees. This is your starting position.
3. Straighten your right leg and draw two small imaginary circles with it.
4. Flex your right knee and bring it back to the starting position.
5. Do the same with your left leg.

Sets And Reps – 2 sets of 5 reps on each leg

Rest – 30 seconds between reps, and 60 seconds between sets

These 10 exercises will help strengthen your core and get your ab muscles back to normal again. You should also know which exercises you should avoid. These exercises will weaken and worsen your condition. Here’s the list – take a look.

Diastasis Recti Exercises To Avoid

• Crunches
• Plank
• Sit-ups
• Bicycle crunches
• Leg up crunches
• Russian twist
• Jackknife
• Oblique curls
• Reverse curls
• Roll-ups
• Full push-ups

This means that you should avoid traditional core-strengthening exercises.

But apart from doing the right exercises and avoiding the regular core strengthening exercises, here are a few other things you can do to improve your condition.

Other Things To Do

• Practice good posture.
• Avoid lifting heavy objects.
• Flex your knees and roll out of bed.
• Place a pillow to support your back while sitting.

These extra precautions will protect you from the following complications.

Diastasis Recti Complications

• Low back pain
• Weak pelvic floor muscles
• Bad posture
• Weak trunk mobility and stability
• A hernia

Conclusion

Diastasis recti can be treated and cured if you start exercising at the right time. Maintaining good posture, taking precautions, and getting regular check-ups done are key.

Do not rush your recovery. Take your time to build strength, and you will get rid of the “mommy pooch” faster than you think. So, talk to your doctor today and get to work. Take care!

References

1. “Diastasis recti abdominis – a review of treatment methods.”, Ginekologia polska, US National Library of Medicine
2. „Diastasis recti abdominis paplitimas ir rizikos veiksniai nuo vėlyvo nėštumo iki 6 mėnesių po gimdymo ir ryšys su juosmens ir dubens skausmais.“, Manualinė terapija, JAV Nacionalinė medicinos biblioteka