10 Short & Simple Diastasis Recti Exercises To Heal Naturally
Diastasis recti abdominis is a common condition among women after pregnancy. It occurs when the abdominal muscles separate due to the stretching of the abdominal wall during pregnancy.
The good news is that diastasis recti can be treated with exercises, and natural healing is possible with consistency and patience. In this article, we will discuss what diastasis recti is, its causes and symptoms, and ten safe and simple exercises to heal naturally.
What is Diastasis Recti?
Diastasis Recti is a condition that occurs when the rectus abdominis muscles in the abdominal wall separate, causing a gap between deep abdominal muscles and the pelvic muscles. This abdominal separation can cause a bulge in the middle of the abdomen, which may be noticeable when the abdominal muscles are engaged, such as during exercise or when lifting heavy objects.
Diastasis recti is common among women after pregnancy, but it can also occur in men and women who are overweight or engage in activities that put a strain on the transverse abdominis muscles.
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Causes and Symptoms of Diastasis Recti
The main cause of diastasis recti is the stretching of the abdominal wall during pregnancy. However, it can also occur in individuals who engage in activities that put a strain on the abdominal muscles, such as weightlifting or sit-ups.
The symptoms of diastasis recti include a bulge in the middle of the abdomen, lower back pain, and poor posture.
Treating Diastasis Recti with Exercises
The good news is that diastasis recti can be treated with exercises. Natural healing is possible with the right exercises and consistency in your workout routine.
Exercising can strengthen the abdominal muscles and the pelvic floor muscles, which are essential in correcting diastasis recti.
The Benefits of Natural Healing
Natural healing is a safe and effective way to treat diastasis recti. By using exercises to correct diastasis recti, you can avoid surgery and other invasive procedures.
Natural healing also has the added benefit of improving overall physical health and well-being.
Safety Tips for Exercising with Diastasis Recti
Before starting any exercise routine, it is essential to consult with a pelvic floor physical therapist. They can assess your condition and recommend exercises that are safe and effective for you.
It is also important to listen to your body and avoid exercises that cause pain or discomfort. If an exercise feels too difficult, modify it or ask your physical therapist for an alternative exercise like transverse abdominal breathing.
10 Simple and Safe Diastasis Recti Exercises to Heal Naturally
Lie on your back with your knees bent and feet flat on the ground. Place one hand on your belly and the other on your chest.
Inhale deeply, allowing your belly to rise, then exhale slowly, drawing deep breath from your belly button towards your spine. Repeat for ten repetitions.
Lie flat on the floor on your back with your knees bent and feet flat on the ground. Flatten your lower back against the ground by tilting your pelvis. Hold for five seconds, then release. Repeat for ten repetitions.
Lie on your back with your knees bent and feet flat on the ground. Slowly lower one foot to tap the ground, then bring it back up. Repeat on the right leg and the other side. Alternate for ten repetitions.
Lie on your back with your knees bent and feet flat on the ground. Lift your hips towards the ceiling, squeezing your glutes and engaging your core. Hold for five seconds, then lower back down. Repeat for ten repetitions.
Begin on your hands and knees with your wrists under your shoulders and your knees under your hips. Lift your right arm and left leg at the same time, keeping them straight and parallel to the ground. Hold for five seconds, then lower back down. Repeat on the other side. Alternate for ten repetitions.
Begin on your hands and knees, then extend your legs straight out behind you. Your hands should be shoulder-width apart, and your body should form a straight line from your head to your heels. Hold for 20-30 seconds, then lower back down. Repeat for three repetitions.
Begin on your side, with just your bodyweight and forearm on the ground and your elbow under your shoulder. Lift your hips off the ground, forming a straight line from your head to your heels. Hold for 20-30 seconds, then lower back down. Repeat on the other side.
Lie on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle. Slowly lower your right arm and left leg towards the ground, keeping them straight and parallel to the ground. Return to the starting position, then repeat on the other side. Alternate for ten repetitions.
Begin on your hands and knees, with your wrists under your shoulders and your knees under your hips. Inhale and arch your back, lifting your head towards the ceiling. Exhale and round your back, bringing your chin to your chest. Repeat for ten repetitions.
Stand with your back against a wall, with your feet about six inches away from the wall. Place your arms against the wall, with your elbows bent at a 90-degree angle.
Slowly slide your arms up the wall, keeping your elbows and hands in contact with the wall. Return to the starting position, then repeat for ten repetitions.
Incorporating Exercise into Your Diastasis Recti Healing Plan
It is important to incorporate exercise into your diastasis recti healing plan. Aim to do these exercises two to three times per week, starting with one set of ten repetitions and gradually increasing as you get stronger. Remember to listen to your body and avoid exercises that cause pain or discomfort.
Frequency and Duration of Exercise
Start with two to three times per week and gradually increase to five to six times per week. Aim for at least 30 minutes of exercise per day, but start with shorter durations if necessary.
Combining Exercise with Other Treatments
In addition to exercises, other treatments, such as physical therapy, massage, and acupuncture, can also help with diastasis recti. Combining exercise with other treatments can speed up the healing process.
Importance of Consistency and Patience in Diastasis Recti Healing
Healing diastasis recti takes time and patience. Consistency is key to seeing results. Stick with your exercise routine and be patient with your progress.
It may take several weeks or months to see significant improvement, but with dedication and perseverance, you can correct diastasis recti naturally.
Frequently Asked Questions
It is important to avoid exercises that put excessive strain on the abdominal muscles, such as traditional sit-ups, crunches, and planks, as these can worsen diastasis recti. Exercises that involve twisting and bending at the waist, such as Russian twists and bicycle crunches, should also be avoided.
Consult with a pelvic floor physical therapist or a qualified fitness professional for personalized guidance on safe and effective exercises for diastasis recti.
The healing time for diastasis recti with exercise varies from person to person, depending on the severity of the condition and how consistently the exercises are performed. With regular exercise and proper technique, some individuals may see improvement in a matter of weeks, while for others it may take several months.
While there is no "fastest way" to heal diastasis recti, incorporating a combination of exercises that target the deep core muscles, along with proper breathing techniques, can help speed up the healing process.
It is important to note that patience and consistency are key, and it may take several weeks or months to see significant improvement.