Part Three: Relaxin and Postpartum Exercise Safety: Joint Protection and Training Contraining

The relationship between relaxin and postpartum weight loss exercises

The persistent effects of relaxin on joint stability are one of the main risk factors for postpartum training, therefore the following factors must be considered.

Range of motion

All movements must be kept within the range allowed by the joints to prevent injury.

Rapid movement, especially high-amplitude movement, can increase the amount of exercise and easily cause excessive stretching of the joints. Therefore, controlling the speed during training is very important.

Posture and Technique

All exercises must be performed with the body in the correct posture, and attention must be paid to the technical details.

Overstretching of the elbows and knees should be avoided.

Throughout the exercise, it is important to maintain a pelvic tilt, and sometimes it is necessary to keep the body upright.

Try to avoid movements that require repetitive joint motions.

Stretching exercises

During the 16 to 20 weeks postpartum, stretching exercises that increase body flexibility should not be performed.

If breastfeeding, this period should be longer.

These stretching movements may exceed the joint's limits, which is detrimental to joint stability. Furthermore, damage to ligaments caused by overstretching is irreversible.

Stretching exercises that lengthen muscles are perfectly acceptable.

High-impact training

In the first few weeks after childbirth, high-intensity training should be avoided to allow the joints and pelvic floor sufficient time to recover.

If you are breastfeeding, your breasts may feel painful and uncomfortable.

When subjected to impact, the pressure on joints will increase exponentially, with the ankle, knee, pelvis, and spine being particularly vulnerable.

Jogging is often adopted after childbirth because it is simple and easy to do.

Inexperienced trainees should be cautious when starting out, so it is best to start with light jogging.

At this point, you should take small steps to minimize the vertical movement, which can reduce the pressure and impact on the body.

When taking a step, you should maintain the correct posture between your knees and hips.

Experienced runners also need to pay attention to these points.

High-intensity exercise can put pressure on the pelvic plane and cause urinary incontinence (a small amount of urine leaks out during vigorous exercise).

These muscles are stretched during labor and childbirth, and are very weak, unable to withstand such high internal pressure.

High-impact exercises, such as trampolining, horseback riding, or rapid squats, can put pressure on the pelvis, just like the exercises mentioned above, and should therefore be avoided.

Cesarean section avoids the trauma to the pelvic floor muscles caused by natural childbirth, and is therefore less dangerous. However, it is important to remember that these muscles also bear increasing pressure during the nine months of pregnancy and are in a state of relaxation and weakness.

In addition, strenuous exercise can cause your abdominal organs to protrude into the vagina, thus increasing the risk of uterine prolapse.

Endurance training

With the increasing number of well-equipped sports training centers, endurance training is becoming more and more popular.

An experienced weightlifter can lift 70% of the weight they were in before pregnancy-but they shouldn't rush back to their pre-pregnancy fitness level.

Before the muscles and joints regain their strength and elasticity, excessive pressure should be avoided on the joints, otherwise it may cause serious complications.

Beginners need careful guidance from coaches regarding the selection of equipment and the intensity of endurance training.

Technical guidance is crucial, not only for the training itself, but also for the start and end of the use of equipment.

The coach should observe closely and make corrections.

summary

• During pregnancy, relaxin increases the elasticity of ligaments and makes joints unstable; this effect may last until after the fifth month of pregnancy.

• If breastfeeding, joint laxity may last longer.

The sacroiliac joint and pubic symphysis of the pelvis are particularly vulnerable and easily injured.

• Postpartum body posture needs to be retrained, and you should be careful of your back while caring for your baby every day.

• All movements must be performed within the range allowed by the joint.

• High-intensity exercise must be avoided in the first few months after childbirth.

• Endurance training requires a certain foundation.

• Excessive tension on any joint must be avoided.

• Correct joint alignment and training guidance are crucial.

• Training to restore physical flexibility can begin 16 to 20 weeks after delivery.

Chapter 2 Abdominal Muscles

Structure of abdominal muscles

The abdominal muscles of the human body are divided into four layers from the inside out: the transverse abdominis, the internal oblique, the external oblique, and the rectus abdominis.

They connect to each other, forming the abdominal muscle layer.

transverse abdominis

The transverse abdominis muscle is located at the deepest level of the four abdominal muscles.

It originates from the lumbar fascia on the back, with muscle bundles running transversely and extending forward into a broad tendinous commissure called the aponeurosis.

In the middle of the abdomen, the aponeurosis of the transverse abdominis muscle and the aponeurosis of the oblique abdominis muscle are connected and intertwined to form the linea alba. Therefore, the transverse abdominis muscle plays a very important role in maintaining the firmness of the linea alba.

Internal oblique muscles

The internal oblique muscle is located superficially to the transverse abdominis muscle and is shaped like an inverted "V".

It originates from the iliac fascia (the fan-shaped iliac crest of the pelvis), runs upward and inward, and terminates at the four lower ribs.

The internal oblique muscle also participates in the formation of the aponeurosis that forms the linea alba. Its aponeurosis is divided into two layers, anterior and posterior, at the lateral border of the rectus abdominis muscle, which wrap around the rectus abdominis muscle and then form the linea alba.

Therefore, the aponeurosis of the internal oblique muscle is of particular importance.

transverse abdominis

Internal oblique muscles

External oblique muscle

The external oblique muscle is located superficially to the internal oblique muscle and is shaped like an upright "V".

It begins at the lower 8 ribs, descends obliquely, and terminates at the pelvis in different forms.

It intersects with the aponeurosis of the contralateral external oblique muscle at the anterior midline of the abdomen, contributing to the formation of the linea alba.

rectus abdominis

The rectus abdominis muscle is located in the outermost layer of the abdominal muscle group, with one on each side. It originates from the pubic symphysis, ascends, and inserts into the lower ribs.

The rectus abdominis muscle is wider at the top and narrower at the bottom, with a difference of about 6 inches.

The muscle is separated by three transverse fibrous bands (tendinous intersections), one of which is located at the umbilicus and the other two are located above the umbilicus.

This tendinous intersection is of particular significance when examining the separation of muscles in this area, as the separation of muscles is most easily palpable in this region near the navel.

The rectus abdominis muscle is wrapped by a muscle sheath formed by the aponeurosis of the oblique and transverse abdominal muscles.

These tendon sheaths form the linea alba in the center of the abdomen. In the lower 1/4 of the abdomen, they all turn to the front of the rectus abdominis muscle. This should be noted during cesarean section.

rectus abdominis

Function of abdominal muscles

The functions of the abdominal muscles include:

• Stabilizes and supports the lumbar spine.

• Supports organs in the abdomen and pelvis.

• Bend the torso to one side.

• Assist with getting up from a supine position.

• Rotation.

• Maintain pelvic tilt.

• Hold your baby when stressed, such as when lifting heavy objects, coughing, or sneezing.

• Assists with other actions, such as vomiting, urination and defecation, and the completion of the second stage of labor.