Recently, a couple of times people asked me how to regain abdominal muscles after pregnancy. The problem is not so frequent as everyday questions about fitness and health, so I spent a bit of time to research and write about this topic.
The separation of these muscles is normal during pregnancy. Muscles and connective tissues are stretched and thinning to adjust your baby. It may take several months after birth while these muscles begin to heal, to be closer to their initial position. For some individuals, this separation can be very significant and visible. It can lead to a weakening of the core and back pain. Condition (diastasis recti) can be significantly improved or cured say so specific static exercises to stabilize the core muscles (stomach and lumbar back).
First, it is useful to check the degree of separation of muscles. Lying on your back, lift your head and shoulders slightly off the floor and put his fingers into his belly button. If your feet sink into your stomach, you have separation of your rectus abdominis muscle. You can then move the finger above and below the navel to feel different degrees of separation in various fields. Getting to know the degree of separation is useful when you start to exercise to track your progress treatment.
Before we talk about exercise, we need to know. Abdominal exercises such as crunches classic and Plank are counterproductive and can only aggravate things. When this phenomenon separation of the abdominal muscles can be rehabilitated relatively gradual take on the classic sit-ups, but it is important to avoid until you build a stronger core.
One of the first exercises to start after 6 weeks post partum it has been a simple breathing exercise that can help to isolate your core abdominal muscles. Lie on your back, knees bent, lower back is tight to the ground. Place your hand on your stomach and take a deep breath, try to exhale while I push my hand that was on his stomach, giving resistance exhalation with hand. This can work out and a dozen times during the day until you feel you have mastered the technique of execution.
Start in the same position as the previous exercise. This time, bend your hips toward the chest with the involvement of the abdominal muscles and put pressure lower back to the ground. This is a very subtle movement, which develops core abdominal muscles and pelvic floor.
These two exercises is very important to work frequently until you feel that abs muscles slowly return to the starting position, then you can gently exercise the other exercises the abdominal muscles. Make sure that you are doing the exercises slowly and in slow motion without sudden movements.
Neck pain is a common occurrence these days. Long sitting on the computer, a desk, behind the wheel is the common causes of this problem. In this article we will explain this phenomen and try to help in the elimination of the same.
Pain in the cervical spine may spread to one or both shoulders, shoulder blades or the front of the chest, and neck stiffness were monitored and limited motion of the cervical spine. If the pain from the door wider to one side of the head, there may be visual disturbances, noise or tinnitus, balance disorders, dizziness, nausea and vomiting. Pain can be spread in one or both arms, and fingers can occur numbness in the fingers and arms along, decreased or increased sensitivity of the skin and loss of strength in his hand.
Neck pain can be caused by:
Straining muscles. Overuse of the neck muscles, such as driving too many hours hunched over the wheel, sitting in an irregular situation often causes pain in the neck area. Even minor things like reading in bed or sleeping in the sitting position can overburden your neck muscles. Damaged joints. Just like all the other joints in your body, and neck joints tend to be subjected to abrasion in accordance with age, which can lead to osteoarthritis in the neck. Nerve compression. A herniated disc or bone marrow in the cervical vertebrae can cause pressure on the nerves of the spinal cord injury. Injuries. Auto collisions and accidents often result whiplash and neck injuries, which occur when the head is going backwards flick moves rapidly forward, it is stretching the soft tissues of the neck beyond their borders. Diseases. Neck pain can sometimes be caused by a disease, such as rheumatoid arthritis, meningitis or cancer.
Prevention and Exercise:
In the chronic phase, when reducing the intensity of pain and the spine becomes more mobile, applied for easing pain and spasms physical therapy, massage, electrotherapy and stretching. Physical therapy includes warm compresses, therapeutic ultrasound that serve as an introduction to kinesitherapy (movement therapy, medical gymnastics). Stretching, isometric exercises to strengthen the muscles, relieving exercises and posture exercises. It is important to emphasize the importance of medical gymnastics in the restoration and / or maintenance of the function of the cervical spine.
The exercises used in strengthening the neck muscles are generally static or mild and slow dynamic exercise. They should be run 3 times a week for 20 minutes.
Lightweight door rotation in all directions with a slight stretch. Around 12 rotation each side or 12 move up and down, left or right, slowly.
Pressure with hand in the opposite side of the carriage and the strengthening of the neck muscles with static contractions. Try to hold in position for couple of second and then change the side.
Strengthening Trapezius dorsal and cervical muscles, which is very important for proper posture and maintain the head in the proper position in the effort. The exercise is performed from a starting position with hands outstretched and pulling this towards the chin with a mandatory deflections elbows above shoulder level. Make sure that rod with a weight not too heavy. From 10 to 15 repetitions 3 to 4 sets.
What makes the lower back:
Five lumbar vertebrae that connect our pelvis to the top of the spine.The six discus that protect our vertebra and absorb all incoming attacks. The nerves and spinal cord that conduct impulses to our muscles from the brain and their role is most similar to the “current cables “. Small joints that we provide to all funcion properly and maintain both stability and mobility. Ligaments and muscles without which the function of the spine is unthinkable, because they give us strength and also provide stability.
The most common activities what give as a pain:
Each working or sporting activity or activities of daily living, if performed incorrectly or sudden or long it lasts, it can cause pain in the lumbar region of the back. The pain is most often associated with the following activities:
improper lifting of any weight, where the hull flexes and rotates the sudden movement of rotation, bending or rotation and stretching hull prolonged sitting lengthy car ride long walking prolonged standing bad position during sleep violations of bone and muscular lumbar region – trauma (usually traffic accidents, injuries during sports activities …)
Muscle weakness is due to inactivity. Muscle imbalance is one of the most important causes of pain. Muscle strength of individual muscles and muscle groups should be balanced, harmonious and balanced.
With kineziteraphy (medical exercise) is begun when fully relieve the pain. Our goal is to take strong musculature of the burden of the lumbar spine. It is important to note that there is no activity of daily life that strengthens lumbo-sacral spine extensors. Also, there is not a sporting activity that strengthens the muscles of this region. It is the most common cause of these problems.
Exercises for preventing pain and strengthen the lumbar your muscles:
Exercises that you can do to strengthen the lower back can work at home in nature or fitness center. The simplest and most are static contraction exercise (endurance) running on the ground:
1. Alternating vertical rise from the ground opposite arm and leg endurance of 10-15 seconds then changes, exercise is performed without a break in the 3 series alternately.
2. Gently lift even lower and upper extremities at the same time and returns to the starting position, the exercise is performed in 4 sets of 10-15 reps
3. Position Plank, endurance in a given position, the focus is on the abdominal wall that needs to be constantly in contraction, the exercise is performed in three series with the endurance of 15-30 seconds
When enough to strengthen the muscles may be the ancestors of the execution of more complex and demanding exercises:
1. Extension backs, 3-4 sets of 10-15 reps
2. Good morning exercise, initially running without load and later with load, 3-4 sets of 10-12 reps
3. Dead lift, the exercise is performed with a light load in the beginning, with a focus on the right position of the back in every position, 4 sets of 8-12 reps
Exercises are performed 4-6 times per week at first. Later, when there was a considerable reinforcement lumbar necessary to maintain muscle tone with working out 2-3 times a week.