Diastasis recti is a condition that occurs when the abdominal muscles separate and leave a gap between them. This can happen to anyone, but it is most commonly seen in women who have been pregnant. Diastasis recti can also occur in men and women who have had abdominal surgeries or have had significant weight gain or loss. This condition can cause a bulge in the belly and may lead to back pain or pelvic floor issues. However, the good news is that diastasis recti exercises can help improve this condition.
In this article, we will discuss diastasis recti exercises, how they can help, and some specific exercises for men and women.
How Diastasis Recti Exercises Can Help in Postpartum Ab Separation
Exercises can help improve diastasis recti by strengthening the abdominal muscles and closing the gap between them. These exercises can also help improve posture and reduce back pain. However, it is essential to consult a doctor or a physical therapist before starting any exercise program to ensure that you are doing the right exercises and not worsening the condition.
Diastasis Recti Exercises for Women
Pelvic Tilt: Lie on your back with your knees bent and feet flat on the floor. Gently contract your abdominal muscles and tilt your pelvis towards your belly button. Hold for a few seconds and then release. Repeat 10-15 times.
Seated Forward Bend: Sit on the floor with your legs straight out in front of you. Bend forward at the hips, keeping your back straight, and reach towards your toes. Hold for a few seconds and then release. Repeat 10-15 times.
Plank: Get into a push-up position with your hands shoulder-width apart and your toes on the ground. Keep your body straight and hold for as long as you can. Repeat 3-5 times.
Cat-Cow Stretch: Start on your hands and knees with your hands directly under your shoulders and your knees under your hips. Arch your back towards the ceiling and then lower it towards the floor. Repeat 10-15 times.
Leg Slides: Lie on your back with your knees bent and feet flat on the floor. Slide one leg out straight and then back to the starting position. Repeat with the other leg. Do 10-15 repetitions for each leg.
Diastasis Recti Exercises for Men
Dead Bug: Lie on your back with your arms and legs in the air. Bend your knees at a 90-degree angle. Lower your opposite arm and leg towards the floor and then return to the starting position. Repeat with the other arm and leg. Do 10-15 repetitions for each side.
Side Plank: Lie on your side with your elbow directly under your shoulder and your legs straight. Lift your hips off the ground and hold for as long as you can. Repeat on the other side. Do 3-5 repetitions on each side.
Bird Dog: Start on your hands and knees with your hands directly under your shoulders and your knees under your hips. Lift your opposite arm and leg off the ground and hold for a few seconds. Repeat with the other arm and leg. Do 10-15 repetitions for each side.
Bridge: Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, keeping your shoulders on the floor. Hold for a few seconds and then release. Do 10-15 repetitions.
Russian Twist: Sit on the floor with your knees bent and your feet flat on the ground. Lean back slightly and lift your feet off the ground. Twist your torso to one side and then the other. Do 10-15 repetitions on each side.
Can diastasis recti be corrected with exercise?
Yes, diastasis recti can be corrected with exercise. Specific exercises that target the abdominal muscles can help to strengthen and close the gap between them, reducing the bulge in the belly and alleviating back pain or pelvic floor issues. However, it is important to consult with a doctor or physical therapist before beginning any exercise program to ensure that you are doing the appropriate exercises and not worsening the condition. Consistency and patience are also key as it can take several weeks or months to see improvement.
What is the fastest way to heal diastasis recti?
There is no quick fix for healing diastasis recti, as it requires time and patience to repair the separation in the abdominal muscles. Consistent exercise that targets the core muscles, proper nutrition, and rest are important factors in the healing process. Additionally, avoiding activities that put excess strain on the abdominal muscles, such as heavy lifting or certain exercises, can also aid in the healing process. It is important to consult with a doctor or physical therapist for an individualized plan for healing diastasis recti.
How long does it take to fix diastasis recti with exercise?
The amount of time it takes to fix diastasis recti with exercise can vary depending on the severity of the condition, the individual's overall health, and consistency with the exercise program. It can take several weeks to several months of consistent exercise and proper nutrition to see improvement. It is important to work with a doctor or physical therapist to create an individualized plan that meets your specific needs and goals. Remember, patience and consistency are key to successfully correcting diastasis recti.
What exercises should not be done with diastasis recti?
Some exercises should be avoided when you have diastasis recti as they can put pressure on the abdominal muscles and worsen the separation. These exercises include crunches, sit-ups, planks, and any exercises that involve twisting or straining the midsection. Additionally, exercises that require excessive jumping or bouncing, such as running or jumping jacks, should also be avoided. It is important to consult with a doctor or physical therapist for guidance on which exercises to avoid and which exercises are safe and effective for your individual needs.
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