Regular exercise is recommended for women who have diastasis recti. These exercises target the pelvic floor muscles and the abs as well as help in pelvic floor strengthening. Here’s a list of the 11 best diastasis recti exercises you can perform at home every day as part of your postpartum workout routine. We have also discussed the causes and symptoms of diastasis recti. Continue reading.
What Causes Diastasis Recti?
Diastasis recti is caused by the pulling apart of the rectus abdominis. Rectus abdominis is the muscle that we commonly call the “six pack.” The two parallel muscles of the diastasis recti run vertically down on each side of the abdomen and are separated by a band of connective tissue known as the linea alba. When the baby starts growing, your body readjusts itself as the pregnancy hormones help relax the muscles. This may cause the rectus abdominis to get separated, in turn leading to diastasis recti. The rectus abdominis also helps hold the internal organs in place. But due to diastasis recti, the internal organs, like the bowels and uterus, are only held by a band of connective tissue. This lack of connective tissue causes the organs to bulge out. Mostly, the diastasis recti heals itself after childbirth. But in many cases, it doesn’t heal and may need exercise therapy. Diastasis recti can occur in newborn babies as well as men (due to incorrect exercise technique). Before we start with the exercises, here are the main symptoms of diastasis recti.
Symptoms Of Diastasis Recti
Poor posture Bloating Low back pain Bulging out of internal organs in the standing position Disappearance of the bulge in the lying position More than a two-finger-width gap between the muscles in your navel area Constipation
Not all women will show the same symptoms after giving birth. In fact, some may not have any at all. It is important to see your doctor regularly to check how your core muscles and stomach are doing. Now that you are aware of the symptoms, let’s quickly see if you really have diastasis recti. Here’s how you can tell.
Diastasis Recti Test
Lie down on your back with your knees flexed, and feet flat on the floor. Lift your head slightly and place two (or three) fingers on your belly button. Press your fingers lightly and see if there’s a gap. If there is a gap, then you have diastasis recti.
NOTE: Consult your doctor before concluding that you have diastasis recti or doing any of the following core exercises. If you have diastasis recti (abdominal separation) and your doctor gives you the green light to proceed, you may start with the following abdominal separation exercises. In addition, you can also practice some core strengthening exercises, only with the permission of your medical expert.
11 Best Exercises For Treating Diastasis Recti
1. Pelvic Tilt
Target – Core stabilizers and pelvic floor muscles Sets And Reps – 3 sets of 10 reps Rest – 30 seconds between each rep
2. Heel Slide
Target – Core, glutes, and pelvic muscles Sets And Reps – 2 sets of 10 reps Rest – 30 seconds between each rep
3. Heel Slide Circles
Target – Core, glutes, and pelvic muscles Sets And Reps – 2 sets of 10 reps Rest – 30 seconds between each rep
4. Bent Knee Raise
Target – Core, glutes, and pelvic muscles Sets And Reps – 3 sets of 10 reps Rest – 60 seconds between each set
5. Pelvic Pillow Squeeze
Target – Core, pelvic muscles, and abductor Sets And Reps – 3 sets of 10 reps Rest – 60 seconds between each set
6. Slightly Hyperextended Bridge
Target – Core, glutes, quads, and hamstrings Sets And Reps – 3 sets of 5 reps Rest – 60 seconds between each rep
7. Lying Overhead Reach
Target – Core, glutes, quads, and hamstrings Sets And Reps – 3 sets of 10 reps Rest – 60 seconds between each set
8. Knee To Chest
Target – Core, glutes, quads, and hamstring Sets And Reps – 3 sets of 10 reps Rest – 60 seconds between each set
9. Abduction With Core Activation
Target – Core, abductor, pelvic floor, glutes, and quads Sets And Reps – 2 sets of 10 reps Rest – 60 seconds between sets
10. Alternating Leg Circles
Target – Core, glutes, quads, and hamstrings Sets And Reps – 2 sets of 5 reps on each leg Rest – 30 seconds between reps, and 60 seconds between sets
11. Dead Bug
Target – Core and pelvic floor muscles How To Do Sets And Reps – 3 sets of 10 reps on each side Rest – No rest between reps, 30 seconds between sets Jessica, a yoga and fitness instructor and a Youtuber, shares how she healed her diastasis recti after pregnancy with exercise. She observes the exercises that helped reduce her pregnancy belly and back pain and records the results as follow: “I don’t have any diverticulitis symptoms, I feel my core is strong and engaged, the five to six months pregnancy belly has gone away, I don’t have any back pain and leaking as well (i). ” The exercises above will help strengthen your core and get your ab muscles back to normal again. In addition to the above-mentioned exercises, you can also try side-lying leg lift exercises, pelvic tilt exercises, and posture correction exercises for diastasis recti. Or practicing some modified exercises for diastasis recti, including yoga for diastasis recti, may help improve this condition. Consult your healthcare provider before engaging in these exercises to ensure they are appropriate for your specific condition. Also, avoid straining your abdominal muscles and listen to your body for signs of discomfort. If you feel any pain or pressure when performing these exercises, stop immediately and let your physician know. Additionally, it’s important to also know which exercises you should avoid. The exercises below can weaken and worsen your condition.
Diastasis Recti Exercises To Avoid
Crunches Plank Sit-ups Bicycle crunches Leg up crunches Russian twist Jackknife Oblique curls Reverse curls Roll-ups Full push-ups
Note: You can try some plank variations for diastasis recti. However, consult your fitness trainer before you do. In other words, if you want to improve your diastasis recti, then you should avoid traditional core-strengthening exercises and focus on low-impact exercises. Apart from doing the right physical therapy exercises and avoiding the regular core strengthening exercises, here are a few other things you can do to improve your condition.
Other Things To Do
Practice good posture. Start following the right breathing exercises Avoid lifting heavy objects. Flex your knees and roll out of bed. Place a pillow to support your back while sitting.
Write down what exercises you are doing and how you feel to keep track of how your condition is. Look for changes in your core strength, posture, and the gap between your belly muscles. It is also a good idea to see a physical therapist regularly to check on your progress. In addition, abdominal bracing exercises, pilates for diastasis recti and bridge variations for diastasis recti may be considered safe and effective.
Diastasis Recti Complications
Low back pain Weak pelvic floor muscles Bad posture Weak trunk mobility and stability A hernia
Is walking good for diastasis recti? Yes, walking with the right posture can engage your core muscles and help make diastis recti better. Can I have a flat stomach with diastasis recti? Yes, you may have a flat belly with this condition. Can diastasis recti be corrected years later? Yes, your abdominal muscles can get back in place with proper and regular exercise. Will losing weight help diastasis recti? It may help improve the appearance. However, exercise is needed to correct the gap. Is cycling good for diastasis recti? Yes, cycling with the right posture can help with diastis recti. Can diastasis recti cause belly fat? No, it leads to an appearance of bulging fat.
Illustration: Exercises For Diastasis Recti That Strengthen Your Core
Struggling with diastasis recti? Click on the informative video below to learn simple and effective exercises that can reduce the discomfort caused by this condition and help build a stronger core.
