During pregnancy the female body undergoes significant changes. It adapts to requirements of a fruit, and after the delivery comes to the normal state. Sometimes pregnancy does notable harm to an organism and provokes developing of a disease state — for example, a diastase. In this article the technology of performance of physical exercises at a diastase will be considered, their advantage for an organism and also the bans which limit physical activity of young mother.
What is the diastases
When the woman bears a fruit, muscular bunches of her abdominal press stretch and moved apart, forming a certain similarity of a cradle in which there is a kid. After the delivery these muscles are intensively reduced, getting the normal size, and move together rather central line of the case.
Sometimes the divergence between front muscles of a stomach is not closed — as a result the abdominal cavity becomes unprotected, belly-aches and in a waist, problems with digestion develop. It is also diastases.
Advantage of physical exercises
Many consider that diastases it is possible to cure only by a surgical or medicamentous method. Actually it is possible to get rid of it by regular trainings.
- Competently and regularly carried out exercises strengthen muscle fibers of a press and promote their reduction.
- Sinews are tightened after muscles, the stomach gets a flat form.
- Superficial muscles of a stomach become stronger that allows to hold a belly wall on the place.
- Blood circulation in abdominal organs improves, digestion is normalized.
- Extensions on skin vanish, its color is leveled.
- Belly-aches leave right after closing a diastase approximately half.
- Salutary impact on muscles of a back and backbone is made.
Important! During performance of exercises you hold stomach muscles intense. It will render on them additional loading and will accelerate recovery process.
Exercises at a diastase
Not all exercises which are included into the fitness program for strengthening of a press are suitable for recovery of muscles at a diastase.
For performance the following exercises are considered as effective and safe:
- This exercise came to physiotherapy exercises from yoga and still carries the name Vacuum. As much as possible exhale, hold the breath and involve the top part of a stomach under edges. Be late in this pose for seven-ten seconds and slowly exhale, returning a belly wall in former situation.
- Raising of legs. Accept a prone position, rest palms and feet against a floor and bend legs in knees. Lift a basin over a floor, and then extend one leg up.
Examine the best exercises for restoration of a figure after the delivery and also, learn about features of performance of a technique of exercises of Kegel in house conditions.
Be late in this pose for two-three seconds, then return to the previous position. Repeat sequence for other leg.
- Squats with a ball. Get up at a wall, extend hands along a body and lean palms against a wall. Clamp a small elastic ball between knees. Smoothly squat, sliding a back on a wall, you will not appear in an equal squat yet (as if you sit on a chair). Record yourself in this situation for two seconds, then rise, straining press muscles.
- In a prone position raise equal legs over a floor and execute them several steps, you will not reach a corner in 90 degrees yet. The return steps return to an initial position.
- Cat. Fall by all fours and place palms at distance of 50-55 cm. Exhale, pull in stomach muscles to the building and curve a back. Be late in this situation for three seconds, then smoothly exhale and cave in in a back.
- One of the simplest exercises. Make a slow deep breath and pull in a stomach to a limit. Then completely relax him. Accelerate frequency so that muscles of a stomach pulsed from reductions and relaxations. You breathe exactly and deeply, do not tie breath to retraction of a press. It will be much safer to involve a press during this period, than to swing it.
- Hundred. It is the simplified variation of a usual press which does not render load of a belly wall. Accept a prone position, stuff up the fingers linked in the lock for the head. Exhale and raise the head and the top part of shoulders. Strain a stomach, press a chin to a breast and wait four seconds. Return to an initial position.
- Pumping of a waist. Lay down on a floor, a foot tighten to a basin, and rest palms against a floor. Involve a belly wall, put the head on the left side, and knees — on right. Be late in this pose for four seconds and repeat sequence in mirror display.
- Tag. Fall by all fours, palms place 50 cm at distance. Slightly cave in in a back, raise and extend an opposite hand and a leg. Be late for two seconds, return to the previous pose. Make repetition for an opposite hand and a leg.
Examine also effective exercises of yoga for restoration after the delivery.
- Rotation of a hoop. On a question whether it is possible to twist a hoop at a diastase, the answer will be affirmative. Rotation needs to be done within one and a half-two minutes. Your task — to strengthen stomach muscles, but not to reduce waist measurement therefore choose the easiest hoop from possible. Hulakhup from a diastase will not be suitable for disposal. Movements do smooth, alternate rotations in one, in other party.
Whether you know? In the 1940th years the scientists managed to measure force of pain which is felt by the woman during childbirth. For this purpose inside of hands of experimental women in labor marked on several sites and subjected to thermal influence right after the tested fight. Women in labor compared the got feelings and spoke whether their intensity coincides. So it was succeeded to find out that the most strong contractions reach the level of 12 dales (pain units of measure). This pain is comparable with a fracture of twenty and more bones at the same time.
What cannot be done
Avoid exercises and actions which provoke forcing of pressure behind a belly wall.
It is forbidden to do the following exercises:
- classical pumping of a press;
- exercise level, an emphasis lying, use of additional weightings;
- twisting;
- high raising of legs with rotations like bicycle, serial crossing of legs on weight;
- squats with a large number of repetitions;
- pullings up, push-ups, deep inclinations;
- jumps;
- dream on a stomach, heavy lifting weighing more than 5 kg.
Physical exercises at a diastase of muscles of a stomach promote strengthening of a muscular corset, improve blood circulation in the studied area. They help young mummy to get rid of excess weight and to restore a prenatal form.
It is important! If you feel that you are overcome by cough, sneezing or a fit of laughter, press the palms put together to a belly wall. It will help to reduce pressure put upon it and to prevent protrusion.
These exercises need to be carried out regularly and with observance of the equipment to receive desirable result.