What are the techniques for repairing abdominal rectus muscles after childbirth?

There are several training methods for postpartum rectus abdominis repair, including respiratory pushing method, standing abdominal contraction, kneeling abdominal contraction, supine leg lifting, and plank support. Here are the specific steps and instructions for each method:

Lie supine on the bed with knees bent at approximately 90 degrees. Place both hands on both sides of the navel. As you exhale, contract the abdomen inward and push downward with both hands to close the gap between the rectus abdominis muscles. Hold for 5 to 10 seconds. Repeat for 5 to 10 minutes each time, 3 to 5 times per day.

Exercise 1: Standing Abdominal Contraction

Stand facing away from a wall, leaning the upper body against it (keeping a neutral position with the back of the head, back, and hips touching the wall). Place feet approximately 30 centimeters away from the wall. Inhale to prepare. Exhale and press the lower back against the wall, then inhale to return to the starting position. Repeat 10 to 15 times in each set, for 2 to 3 sets. Avoid pushing the arms backward against the wall, and try to contract the abdomen inward as much as possible, actively moving closer to the wall.

Exercise 2: Kneeling Abdominal Contraction

Adopt a four-point kneeling position with hips and knees perpendicular to the ground, shoulders and wrists perpendicular to the ground, and spine in a neutral position (natural flexion of the thoracic vertebrae and natural anterior flexion of the lumbar vertebrae). Inhale and relax the abdomen naturally. Exhale and contract the abdomen inward with force. Repeat 10 to 15 times in each set, for 2 to 3 sets. Maintain the neutral spine position throughout the exercise, with only the abdomen moving. Imagine pulling the navel towards the lumbar vertebrae.

Exercise 3: Supine Leg Lifting

Lie supine with chin slightly tucked in and hands supporting the upper part of the right leg. Press the lumbar vertebrae into the mat. Inhale to prepare. Exhale and extend the right leg outward, repeating 6 to 8 times. Switch to the other leg and repeat, completing 2 to 3 sets. When holding the leg, try to press it towards the chest to keep the lumbar vertebrae pressed into the mat. Extend the other leg as far as possible while keeping the lumbar vertebrae from lifting.

Exercise 4: Plank Support

Lie prone with elbows perpendicular to shoulders. Support the knees on the ground and keep the upper body parallel to the ground. Maintain stability and hold for 1 minute. Optionally, lift the knees off the ground for a full plank support. Hold for as long as possible while maintaining proper form. Avoid arching the lower back, tighten the abdomen, and keep the shoulders down with elbows pressing into the mat.

Please note that these exercises should be performed under the guidance of a professional trainer or healthcare provider to ensure safety and effectiveness.