Avoid heavy lifting and strenuous activity. FILE PHOTO | NMG
In the final stage of pregnancy you may notice a line running down the middle of your bump. This is known as a tummy gap.
A hormone called relaxin is released in pregnancy. It softens or relaxes your ligaments and connective tissue to allow room for the baby and prepares the body for delivery. A line of connective tissue in between your six pack muscles called the linea alba stretches in the final trimester to allow extra room for the baby to grow. The line can continue after delivery for several weeks to months.
How do I improve the tummy gap? The gap will return to normal after about eight weeks. Avoid any activity that causes doming. For example, avoid sitting up when you get out of bed. Instead roll on your side and push up into the sitting position.
Avoid heavy lifting and strenuous activity that causes doming. It helps to continue wearing maternity trousers. Do regular pelvic floor exercises for the first six weeks after delivery. How to do the exercises.
•Tighten your back passage — imagine you are stopping passing wind.
•Lift up into the birth canal as if you were lifting a tampon.
•Lift up at the front as if you are passing urine.
•Draw it all up inside you. Hold as long as you can — this can be two to three seconds initially.
•Relax for at least five seconds
•Repeat five times
Breathe normally while holding each muscle squeeze and make sure you fully relax the muscles afterwards. Take a deep breath into your tummy and as you exhale let the muscles drop.
Gradually build up to the gold standard over six weeks:
•10 seconds x 10 (rest between each squeeze)
•One second quick, fast lifts x 15-20
After your sixth week check-up, turn to Pilates. This form of exercise strengthens all muscles weakened and lengthened in pregnancy and childbirth. Pilates stabilise the pelvis and lower back by strengthening the deep core muscles that the six pack muscles sit on. So when do you get back in the gym? If all is well at the sixth week check up then gentle exercise is advised. These include swimming, cycling, Pilates and Yoga.
After three months you can introduce impact exercises such as running or weight training. You should strengthen your pelvic floor muscles and resolve your tummy gap before undertaking impact exercises. Avoid getting back to the gym if you have symptoms like leaking. How do I know when to return to exercises? Every birth and pregnancy is different so the best way is to see the Physiotherapist for an analysis after your sixth week check up.
NELLIE NTHIGA, BDM, C&P Health Centre.
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