WHAT IS DIASTASIS RECTI?
Diastasis Recti is a common condition that affects many individuals, particularly women, after pregnancy. It occurs when the abdominal muscles separate due to the stretching and weakening of the connective tissue. This can lead to a protruding belly and a weakened core. If you're experiencing Diastasis Recti, don't worry! There are exercises you can do to help improve the condition and regain a strong core.
What is Diastasis Recti?
Diastasis Recti, also known as abdominal separation, is the separation of the rectus abdominis muscles along the midline of the abdomen. This separation can occur during pregnancy due to the growing uterus and hormonal changes. It can also happen to individuals who engage in improper abdominal exercises or have poor posture.
How to Check for Diastasis Recti?
To check for Diastasis Recti, lie on your back with your knees bent and feet flat on the floor. Place your fingers horizontally above your belly button and lift your head and shoulders slightly off the ground. If you feel a gap between the muscles or a bulge, you may have Diastasis Recti. It's important to consult with a healthcare professional for an accurate diagnosis.
Exercises to Help with Diastasis Recti
1. Pelvic Tilts: Lie on your back with your knees bent and feet flat on the floor. Slowly tilt your pelvis upward, engaging your core muscles. Hold for a few seconds and release. Repeat 10-15 times.
2. Transverse Abdominis Activation: Lie on your back with your knees bent and feet flat on the floor. Place your hands on your lower abdomen. Take a deep breath in, and as you exhale, gently draw your belly button towards your spine. Hold for a few seconds and release. Repeat 10-15 times.
3. Modified Plank: Start on your hands and knees, with your hands directly under your shoulders and knees under your hips. Extend one leg back, followed by the other, so you are in a plank position. Engage your core and hold for 10-20 seconds. Repeat 3-5 times.
4. Standing Side Crunches: Stand with your feet hip-width apart and place your hands behind your head. Slowly bend to one side, bringing your elbow towards your hip. Return to the starting position and repeat on the other side. Do 10-15 repetitions on each side.
5. Cat-Cow Stretch: Start on your hands and knees, with your hands directly under your shoulders and knees under your hips. Inhale and arch your back, lifting your chest and tailbone towards the ceiling (cow pose). Exhale and round your back, tucking your chin and tailbone under (cat pose). Repeat 10-15 times.
Remember, it's important to start these exercises gradually and listen to your body. If you experience any pain or discomfort, stop and consult with a healthcare professional. With consistency and proper form, these exercises can help strengthen your core and improve Diastasis Recti.