During and after pregnancy, you will experience changes in your body that, unfortunately, cannot be avoided. One of the most common changes is diastasis recti.
It can be a difficult condition to manage during such a crucial time in your life. Most likely, you will want to get back in shape quickly in order to stay fit, healthy and full of energy.
Getting back into shape after pregnancy and childbirth if you have diastasis recti involves careful planning and special workouts to help heal and strengthen the deep core muscles.
Here’s what you need to know about Diastasis Recti and how to avoid or fix it.
What is diastasis recti?
Diastasis recti is a condition in which the abdominal muscles separate due to pregnancy, age, or repetitive actions such as heavy lifting. It is usually diagnosed by finding a gap of more than 2.7 centimeters (1 inch) between the left and right sides of the rectus abdominis (ab) muscles – also known as the “six pack” abdominals – when ‘they are measured two finger widths above the navel. .
This condition can lead to lower back pain, poor posture, and weakened core stability. It can also cause a bulge in your abdominal area (i.e. a “doggie” that won’t go away).
However, here are some exercises that you can incorporate into your routine to help with the condition of diastasis recti.
Best Exercises For Diastasis Recti:
Returning to an exercise regimen depends on a number of factors, including the type of pregnancy and childbirth you’ve had, as well as whether you’ve had a C-section or other issues such as diastasis recti. .
If you are having difficulty or are having issues with postpartum recovery, always consult your doctor before beginning any form of exercise.
#1 Abdominal strengthening
Core workouts, when done correctly, can help tighten and tone your midsection while reducing your risk of injury. However, if you are not using good physical form, you may experience pain in the very areas you are trying to protect.
Here’s how to do the abdominal brace:
• Inhale deeply while stretching your rib cage.
• Focus on tightening your abdominal muscles.
• Lower your rib cage with your hands. Consider tucking your belly in like you’re about to get your belly pounded.
• Exhale and contract the pelvic floor muscles (aka Kegel). Your muscles should flex from back to front. Starting with the anus, vagina, and urethra should feel like the openings are closing.
• Hold the position for 3 seconds and release.
#2 Toe Dips
Toe dips (also known as toe taps) primarily activate the transverse and rectus abs, although they also stimulate the obliques and hips.
How to do toe dips:
• Bring your legs into a seated, but unsupported, position on your back with a neutral pelvis, knees bent and arms at your sides (without a chair).
• Inhale and prepare for the movement ahead.
• Take a deep breath and raise your head
• Inhale deeply and hold the position. This exercise can also be done with the head on the floor.
• Exhale keeping the right knee bent and placing your toes on the floor.
#3 Dog Bird
Deep core muscles, such as the abdominal muscles, lower back, and glutes, are strengthened with the Bird Dog exercise.
How To Do The Bird Dog Exercises With The Right Form:
• Get on your hands and knees. Inhale and get ready for the next move.
• Exhale and lift your right leg and left arm, keeping your pelvic brace in place and your spine in a neutral position.
• Take a deep breath and drop to the floor.
#4 Closing the gap
To train your rectus abdominis muscles towards the midline is also known as “neuromuscular education”. In other words, we are trying to bridge the gap.
How to perform exercises to “close the gap”:
• Lie on your back with your knees slightly bent and your feet on the floor.
• Wrap your waist in a towel or sheet and cross it in front of you. Grab the object with your hands facing you and your palms facing you.
• Exhale and raise your head while squeezing the fabric around you.
• As you stand up (tuck your hips in), press your lower back into the floor to better engage your rectus abdominis in the workout.
Benefits of Diastasis Recti Exercises:
Deep abdominal control can be restored by including the right diastasis recti repair exercises in your workouts. AND helps in the healing of abdominal muscles after pregnancy and childbirth.
However, if you choose the wrong ones, you risk causing more injuries.
When doing these exercises, you need to make sure that you are using the correct deep abdominal activation technique. To improve core control, your exercises should gradually test the deep abdominal muscles.
When to perform these exercises?
After childbirth, far too many women revert to ineffective abdominal exercises. It simply delays or inhibits their recovery and contributes to a host of other problems. So first and foremost, get medical approval. Your degree of abdominal separation can impact your workouts.
In short, diastasis recti exercises are a great way to start recovering your core strength after giving birth. Try them – remember patience is important and always listen to your body to give it time to heal.
Q. Do you think it’s easy to get back to training after giving birth?
I install my routine little by little
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