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Diastasis Recti (Abdominal Wall Separation) after Pregnancy
Motherhood, for most women, is the most cherished experience. However, it comes along with physical and hormonal changes that can become an inconvenience.
What is Diastasis Recti?
The term diastasis recti refer to the abdominal wall separation after the pregnancy. ‘Diastasis’ means separation and ‘recti’ means rectus abdominis or the ab muscles.
In simple terms, the protruding belly pooch or the bulge that remains apparent for some women, even after losing pregnancy weight can be diastasis recti.
What Causes Diastasis Recti?
There are two parallel bands of vertical muscles in the abdomen which are connected by tissues. These abdominal muscles are responsible for stabilizing the core and holding the internal organs together. During pregnancy, as the foetus grows, the uterus pushes the muscles in the abdomen to stretch on either side. This stretch causes the abdomen muscles to separate and this leads to the muscles losing their shape and create a gap in the middle of the abdomen.
It is a natural process during pregnancy for the muscles to separate. In due course of healing, it attains the previous form. If it does not, for a prolonged time, then you may have chances of having diastasis recti.
How To Know That You Have Diastasis Recti?
A common DIY technique is followed by women to identify the separations. The steps are -
Step 1: Lie down on the floor on your back with your knees folded and feet on the ground.
Step 2: Place your palms on your stomach on the two sides of the belly button. Now, very gently lift your head, not as much as you would do for your crunches, but just a slight lift.
Step 3: Move your fingers on the line of the belly button; you may feel that you are able to dig your fingers in what may appear as a gap in the belly.
Diastasis is commonly measured in terms of how many fingers deep the separation of the two muscles is felt. You can verify the same with your gynaecologist before arriving at a conclusion.
Other Complications Due To Diastasis Recti?
Mentioned are a few problems that are related to Diastasis Recti :
1. Umbilical Hernia
The likelihood to have a hernia, in the future, increases, if you suffer from abdominal separation for a long time. Hernia surgery may relapse if the diastasis is not treated properly.
2. Poor Posture
The ridge created in the abdomen results in a poor posture.
3. Lower Back Pain
Another associated complication is the lower back pain. The separation of the abdominal muscles leads to chronic back pain.
Do’s And Dont’s
Just like any other physical ailment, Diastasis Recti can be healed by following the right steps such as Kegel exercises. However, it can also be aggravated by issues like constipation.
Do’s:
Perform the exercises which gently work on your abdomen muscles. These suggestions are made for all women in the post-partum phase.
1. Kegel Exercises
Kegel exercises are essentially about increasing pelvic muscle strength.
Kegel can be practised anywhere, anytime. You need to imagine trying to stop the flow of urine without moving your body.
It strengthens the pelvic muscles and prepares the body for labour and natural birthing. Body is better prepared to relax and control the pelvic muscles.
2. Core Strengthening Exercises
It is a good idea to start core strengthening exercises before you get pregnant. Benefits of core strengthening exercises :
It brings a balance in the body by training the pelvis, lower back, abdomen and hips, which results in fewer aches and pains during the pregnancy.
Strong core adapts better to the changes in the body and it is easier for the abdomen to get back in shape after the delivery.
Results have also shown that it minimizes the risk of diastasis recti and even improves it.
3. Body Postures
A corollary to the previous point, it is very important to maintain a good body posture.
A good posture reduces the pain at the lower back, pelvis and neck.
Allows more space for your baby to grow well.
Most importantly, it minimizes the chances of developing a diastasis recti and allows the muscles to get back to its form after the pregnancy.
4. Breathing Exercises
Benefits of breathing increases manifold for women during pregnancy.
It provides the body and brain with the required oxygen supply for the foetus.
Reduces stress and keeps the body at ease, so that it the muscles remain taut and recover quickly.
Don’ts :
Here are some of the things you shouldn’t do:
1. Exercises Which Puts Pressure On The Abdomen
Avoid push-ups, sit-ups, crunches and planks, which puts a direct strain on the abdomen and pelvic muscles. Also, avoid yoga and swimming postures which put a strain on the body.
2. Lifting Heavy objects
Lifting heavy items can put undue strain on your body.
3. Constipation
Constipation can lead you to exert pressure on the abdomen causing the condition to get worse. Always have a fibre rich diet and plenty of water to prevent constipation. If you have constipation, avoid straining for too long and pass motion only when there is an urgency to do so.
Treatment For Diastasis Recti
Here are some suggested measures on how to cure diastasis recti:
1. Physical Therapy
Diastasis recti physical therapy involves a trained therapist who provides postural training. He/she will also suggest some low impact, moderate intensity exercises to stabilize your core without disturbing abdominal muscles.
2. At-Home Exercises-Tupler Technique Or Mutu System
These techniques have gained popularity in the recent past. Backed by research and proven techniques, these at-home treatment series helps in healing diastasis recti by 55 percent. The focus is on training the separated muscles to become stronger and within a passage of time come together.
3. Surgery
If the above mentioned corrective actions fail or the results are not satisfactory, the last option is to undergo surgery. Also, a prolonged diastasis may lead to an abdominal hernia. The surgery, abdominoplasty, surgically reduce the gap between the two muscles. It is important to keep this as a last resort and to speak with the specialist on the process and the possible repercussions of the surgery.
Can A Splint Or Binder Help?
Specially designed for pregnant women, these maternity belts or abdominal binders have traditionally been used in different cultures in the post-partum phase. It is a non-invasive intervention that supports the abdominal muscles and controls the pain. The restricted muscle movement provides a natural tummy tuck and the firmness enables a good posture. Please consult your gynaecologist before you start wearing the belt.
Splints may help in the early stages by providing abdomen support, however, wearing splint alone may not substitute for the treatment of diastasis. The abdomen muscles need to get back to a correct alignment which may get restricted with the external pressure of the splint.
Exercises For Diastasis Recti
Diastasis can be corrected with the help of exercise. Here are a few abdominal separation exercises that you could do:
1. Belly Breathing
Lie on the floor on your back. Keep your palms gently on your lower rib cage. Next, inhale deeply but gently and allow your chest and belly to rise and feel the pressure on the diaphragm. Exhale.
2. Standing Push-ups
Stand facing the wall. Let the distance from the wall be an arms’ length. Keep your feet wide. Now place your palms on the wall and inhale. While you exhale, push your belly to the spine. Lean in towards the wall when you inhale and push outwards when you exhale.
3. Lower Abdomen Exercise
Lie on your side. With the other palm, feel your abdomen muscles. Then, gently pull your lower abdomen muscles towards your pelvic bone. Breathe normally throughout. Relax in between two sets.
4. Bent Knee Fallout
Lie on your back and keep your knees bent and feet flat on the floor. Now inhale gently and lower one leg to the side while the other leg remains stationary. Repeat this with both legs.
How Often Should You Perform These Exercises?
You can start practising it from one week to three weeks after pregnancy. The breathing exercises can be done for 5 to 10-second hold. You can start with 2-3 iterations and increase as you get comfortable. It is recommended to consult your gynaecologist or a trained practitioner on your exercise patterns.
Is It Ever Too Late To Heal Your Diastasis?
No, it is not. Treating a diastasis recti post pregnancy is all about healing the connective tissue that brings together the abdominal walls back to its shape. Just remember that –
The process is gradual and slow, however, not impossible. With the correct exercises and techniques, it is possible to correct the diastasis.
Follow techniques which are scientifically backed and time-tested and if possible, under the guidance of a trained supervisor.
The time required to heal largely depends on your body constitution and the width of the separation.
Motherhood brings along a plethora of changes in a woman’s life. While is truly rewarding basking in the joy of being a new mother, it is also of utmost importance that women take care of themselves. A problem like diastasis recti is extremely common, yet, the most under-noticed and least talked about. It is time that women take charge of their self and take necessary actions. So, stay aware, stay healthy and stay happy!
Also Read: Pregnancy Massage: Benefits & Techniques Read more
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Rashmi has added a new answer
Guardian of 0 children
3 hours ago
Q. #asktheexperts what to give children when starting solids?
Rashmi
Mom of a 9 yr 8 m old girl
3 hours ago
A. After completing the time of six months you should start with dal water and rice water followed by all kind of fruits and vegetables porridge khichadi mash banana mash potato mash sweet potato dairy products and varieties made made out of ragi Suji and oats can also be given to your child
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5 Secrets to Being Sexy With No Skin Show!
If you have the right sense of style, you can look sexy in anything, not just in revealing clothes. There's a fine line between sexy and trashy and if you want to look sensual, you need to learn the ways to dress sexy without showing too much skin.
Being sexy doesn’t necessarily mean that you have to show a lot of skin or wear tight clothes. If you feel good on the inside, you will look good. And if you’re not comfortable with yourself and with what you’re wearing, there’s no way that you can look sexy. Discover how to exude sensuality without revealing a lot!
Tips For a Sexy Look Every Woman Can Try
Less is More
Always remember that leaving something to the imagination is incredibly sexy. You want to create mystery and allure with clothes that flatter. A five-yard sari is infinitely sexier than a mini dress with a low neckline. If you’re wearing a short skirt, team it with a full-sleeved blouse that skims your curves. If you’re wearing a revealing top, pair it with a midi skirt or smart pants.
Good Hair and Make-up Matter
Styling your hair and applying make-up can help you look sexy without showing any skin at all. You may be wearing a conservative outfit, but if your do and face look great, you’ll instantly wow. The best part is you don’t need to spend time trying to create an elaborate hairstyle or dramatic eyes and lips. Just a simple blow-dry will do the trick while mysterious kohl-lined eyes and red lipstick will round everything off.
Wear the Perfect Pair of Heels
Apart from adding a few extra inches to your body, heels can also make you feel confident and sexy. High-heeled boots and a sexy pair of strappy stilettos are must-haves in every woman’s arsenal. High heels help exaggerate your gait. Your hips sway more, which your hubby will definitely love! Try heels with skinny pants, saris and evening dresses for instant appeal.
Wear Bright Colours
Hues such as green, red and blue attract attention in a good way. Just make sure you pick shades that suit your complexion. Show them off, not by wearing a teeny-weeny cleavage-revealing dress, but by wearing them as chic tailored dresses, churidars and pencil skirts. You can also wear them in the form of coats or as knee-high boots and tops!
Try Lace and Sheer Fabrics
This is one easy-peasy way to dress sexy without showing too much skin. You can wear a lacy maxi dress that’s lined till the knee to show off a bit of leg. If you want to show a little tummy but aren’t all that confident, why not wear a cropped top with a sheer top over it? Team it up with a high-waist flared skirt and low-cut shoes for a retro touch.
How to dress sexy without showing a lot of skin is easy when you know how. Remember, sex appeal is about confidence. It’s about being comfortable with yourself and your body. The next time you want to stand out, consider these tips and dress to impress! Read more
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5 Bollywood Moms Share Their #1 Fashion Tip To Look Gorgeous After Motherhood
Many women relinquish their fashion styles post motherhood. They choose to go for plain or simple clothes that make them look unflattering. And there's no doubt - fashion can indeed become a big challenge when you've just had a baby.
After your delivery, when you do get the time to stand in front of the mirror, you seem to only see 'faults' - your arms are too big, your hips are rounder, you have love handles around your waist, and – wait a min, is that a double chin? We don't blame you if you feel like running into the closet and hiding from the world! But before you do, can you pause for just one moment and put things into perspective?
5 Bollywood Moms Show Us How To Rock Motherhood
As unbelievable as it sounds, body changes post-delivery are not terminal. And they definitely do not mean you have to spend the rest of your life wearing dull, boring, oversized clothes! We turned to Bollywood moms for inspiration... and we found it in these 5 gorgeous ladies!
Madhuri Dixit's Style – Sari Splendour
[caption id="" align="aligncenter" width="398"] Source: https://i.pinimg.com/originals/f7/f5/15/f7f515825b6ca5a3e8662c30bc83e4e2.jpg[/caption]
If there is one actress who knows how to rock a sari, it's Bollywood's Marathi-mulgi, Madhuri Dixit. While Madhuri has also been spotted in other attires, we think nothing looks more flattering on the Dhak-Dhak girl than a well drapped sari... and post-motherhood, she seems to have figured that out herself. Each of her appearances has been more and more stunning!
Nail the look: Pick a sari that drapes well around your body type. Choose a fabric that has a good 'fall', so that it naturally slims your figure down. And don't worry at all about looking fat; just use these 6 tips for looking slim in a saree post pregnancy. They work excellently!
Kajol – Fit is Fab
[caption id="" align="aligncenter" width="512"] Source: https://www.instagram.com/kajol/?hl=en[/caption]
Who, after looking at Kajol strutting around in that beautiful floral skirt in Dilwale, will believe she has aged even one day? She still looks like the gorgeous girl who turned around and gave Shah Rukh a second glance on the train station in London in Dilwale Dulhaniya Le Jayenge! Motherhood changes your body in many ways, but Kajol has shown us through her post-delivery journey that none of those changes need to become permanent.
Nail the look: It is more important now – i.e. post-delivery – than ever before to work on your body and get yourself back in good shape! Any kind of attire can look good on a figure that is strong and well-toned.
Kareena Kapoor-Khan – Western Wonder
[caption id="" align="aligncenter" width="352"] Source: http://i9.dainikbhaskar.com/thumbnail/680x588/web2images/www.fashion101.in/2016/12/26/1-kareena_1483809364.jpg?033740[/caption]
We are sure we have all binged on yummy mummy of Bollywood Kareena Kapoor-Khan's Instagram feed through her entire pregnancy! Post-delivery too, the style-queen has not stopped turning heads at every social gathering and party she goes to. Kareena has all our notions about western clothes looking bad on Indian mommies biting the dust.
Nail the look: Well-tailored trousers, empire waists, and long flowing gowns are the way to go. Motherhood does not mean your wardrobe has to get a boring make-over – you can continue to wear your beloved dresses, skirts, and tunics post-delivery too!
Shilpa Shetty – Casual Chic
[caption id="" align="aligncenter" width="622"] Source: https://www.indianbeauty.tips/wp-content/uploads/2015/08/shilpa_shetty-1411551.jpg[/caption]
Remember when Shilpa Shetty brought her son to the IPL cricket match to cheer for her team, wearing a plain simple pair of jeans and her team t-shirt? Who thought something as simple as jeans could look so freakin' perfect? Then again, we saw her step out for number of occasions wearing a simple salwar-kameez... and totally killin' it! If we were to define Shilpa's style post motherhood, we'd call it 'casual chic'. Her fashion is something any mommy can follow... it’s easy on the pocket too!
Nail the look: You can never go wrong with a good pair of jeans. Pick one that makes you feel confident and sexy! Team it up with shirts, blouses, t-shirts, etc. While picking a salwar kameez, make sure it suits your particular body type well – if you are bottom-heavy, opt for a long kameez with a long side-slit; if you are top heavy, opt for wider necklines.
Aishwarya Rai-Bachchan – Layers and Lace
[caption id="" align="aligncenter" width="512"] Source: http://media2.intoday.in/dailyo/story/embed/201605/aishwarya+rai+at+can_051816042416.jpg[/caption]
How could we complete this list without including the prettiest woman in the world? Aishwarya went for the layered and lace look post motherhood... and we all loved it to the core! Be it her various Cannes' looks, or her appearances on different TV shows, Aishwarya added layers and lace to her outfits and attires. The effect was simply stunning.
Nail the look: Create depth in your outfits by adding layers. Think coats, jackets, scarves, dupattas and stoles. Figure out which combinations work. While choosing to add lace to your outfits, pick one that has delicate self-design as against broad motifs. Read more
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Marbled Banana Bread
Does your preschooler run away from banana? Then, here is a delicious bread made of banana, swirled through chocolate - all in a single plate and ssshhh ... Your kid wouldn’t even realize the presence of banana in it! So why wait? Save those ripe bananas this season and try this pleasing and tempting bread. Add a spoonful of peanut butter and you'll have a perfect breakfast for your kid.
Serves
Preparation Time
Cooking Time
15 People
10-15 Minutes
68-80 Minutes
Ingredients
2 cups all purpose flour
1/2 cup chocolate chips
1/2 tsp salt
3/4 tsp baking soda
1 cup sugar
1/4 cup softened butter
3 ripe bananas (mashed)
1 egg
1/3 cup plain yogurt
Cooking spray
Method
Step 1
Preheat the oven to 350 degree F.
Step 2
Grease the loaf pan (9” x 5”) with nonstick cooking spray.
Step 3
Microwave the chocolate chips in a medium bowl on high for about a minute or until it melts completely. Keep it aside to cool.
Step 4
Blend all purpose flour, baking soda and salt in a bowl and stir it with a whisk.
Step 5
Add sugar and butter to a large container. Blend it with a hand mixer until it forms a smooth paste. Add banana, egg and yoghurt to the mixture and blend it for about 3 - 4 minutes.
Step 6
Add flour to this mixture and blend it until the flour gets moistened.
Step 7
Add one cup of this blended batter to melted chocolate and stir well until completely blended.
Step 8
Layer the plain batter and chocolate batter alternately on the loaf pan.
Step 9
Swirl the two batters using a fork and slightly smoothen the surface.
Step 10
Bake it in oven at 350 degree F for 60 min or until a toothpick inserted into it comes out clean.
Nutritional Information
Calories
197 Kcal
Proteins
3.1 g
Fat
5.3 g
Carbohydrates
35.2 g
Cholesterol
21 mg
Sodium
175 mg
Potassium
141 mg
Read more
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Tips for a Successful Photo Shoot With Your Child
Photo shoots with babies can be fun, but they're equally tiresome when your baby is in a sour mood and refuses to smile or pose. The first and last time I scheduled a professional shoot for my baby was for her first birthday. Thankfully, our photographer was understanding, as we had to postpone the shoot due to her bad mood. When we had the final shoot, it was so exhausting for us that we never tried it again. this experience also taught us a lot of lessons, which I am going to share in this post, as they might be helpful for the brave parents who are planning a photo shoot for their kids.
Timing: This plays very important role. Never ever schedule a photo shoot at a time that clashes with your baby’s nap or meal time. Trust me, it’s a disaster if you do so.
Venue: Choose a place where your baby will be happy to pose. If its at home, keep some toys and fancy decorations around. A garden which swings is also a good idea. Children can get uncomfortable in a completely foreign area, especially when all the attention is focused on them. Keep some of her favourite things like toys or snacks around.
Dress: Choose a dress that is comfortable. If a child doesn’t like her attire, you won't even be able to get a single good click. If its an outdoor shoot, change her dress in a private area such as a room or car.
Food: Feed your child properly before the shoot. A hungry kid is a recipe for disaster, and you'll have to deal with tantrums.
Breaks: Take breaks at regular intervals. Give your child some time to hop around and enjoy herself in between the shoot.
Posing: Don’t force your child to pose. Just let her be herself, and trust me you will have amazing captures of all these natural moments, with a variety of emotions.
I hope these tips make the next photo shoot with your little one easier. Keep clicking!
Disclaimer: The views, opinions and positions (including content in any form) expressed within this post are those of the author alone. The accuracy, completeness and validity of any statements made within this article are not guaranteed. We accept no liability for any errors, omissions or representations. The responsibility for intellectual property rights of this content rests with the author and any liability with regards to infringement of intellectual property rights remains with him/her. Read more
Rashmi has added a new answer
Guardian of 0 children
3 hours ago
Q. can I take gevocet m during breastfeeding
Rashmi
Mom of a 9 yr 8 m old girl
3 hours ago
A. Please check with your doctor they will be able to confirm whether you can take this medicine or or not as a Dr who have a fair idea and they will know for what thing you are willing to take this medicine so whatever doubt you have associated there be able able able to clear it up for you
Rashmi has added a new answer
Guardian of 0 children
3 hours ago
Q. can I take zanocin 200 during breastfeeding
Rashmi
Mom of a 9 yr 8 m old girl
3 hours ago
A. I’m not aware about what medicine it is for I can only tell you that these basic medicines you can take throughout your lactation it’s not a problem the medicines that you could take before your pregnancy can always be taken during the time of lactation
Rashmi has added a new answer
Guardian of 0 children
3 hours ago
Q. #asktheexpert mam iam 33 weeks now when can I expect delivery date
Rashmi
Mom of a 9 yr 8 m old girl
3 hours ago
A. The basic delivery date is normally 39 to 3 40 weeks of your pregnancy whenever you are ready for your delivery and whenever you hit your labour that’s going to be the right time for you further move your Dr is going to tell you when are you going to deliver with the help of an ultrasound
Rashmi has added a new answer
Guardian of 0 children
3 hours ago
Q. iam 33 weeks pregnant now
Rashmi
Mom of a 9 yr 8 m old girl
3 hours ago
A. What is your question associated with your pregnancy that you haven’t mentioned clearly can you please repost your question providing all the necessary details so at least I know and understand what are you willing to ask and accordingly I can give you help and assistance on that
Jennifer has added a new answer
Expecting Mom due in 3 months
1 hour ago
Q. I am 23 weeks 1 day pregnant. I was feeling the movements actively until today. Baby movements were not that good or maybe I didn’t feel it that way today. Is it a cause of concern? Should I wait for a day or two or should I go and see my gynaecologist?
Please suggest!
Read moreJennifer
Mom of 6 children
52 mins ago
A. please consult ur gynae asap.
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