Diastasis Recti is a condition that every pregnant woman will experience, and it remains with up to 60% of women after delivery.
Diastasis recti, is simply the separation of the left and right abdomen muscles, due to heavy internal weight such as pregnancy or visceral belly fat.
“Diastasis” means separation while “Recti” means abdomen.
The basic signs of diastasis recti are the protruding of your mid-belly section and a gap in between your mid-belly when you keep your finger(s). Different women experience different degrees of abdominal separation after pregnancy, depending on how heavy the baby is, and how strong the abdomen wall is. For some, the walls close up 6-8 weeks after delivery, while for some, it stays until proper treatment is administered.
Diastasis Recti is not a painful experience, because it is not a sudden separation of the abdomen wall. The tear happens gradually as the baby grows in the womb, so it does not cause noticeable pain. However, neglect of diastasis recti for months or years after delivery can lead to severe back pain. The abdomen wall bears a good percentage of the upper body weight; its division leads to overburden of the lower back muscles.
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DIASTASIS RECTI CHECK EXERCISES
Disclaimer: Wait for at least 6-8 weeks after childbirth before carrying out this check exercise.
• Lie on your back with your knees bent and feet flat on the floor.
• Place your palm on the side of your abdomen with fingers at the midline of your abs, right above or under your belly button.
• Raise your head slightly like in the crunch position, but keep your belly relaxed. Do not lift your head too far from the ground.
• Press one finger and move it inches above and below the belly button to find any gap. If you find a gap and the finger goes in, try with two fingers, and so on. The number of fingers that go in determines how wide the width is.
Technically, a gap of 2.7cm wide or approximately “2 fingers widths” or greater is considered Diastasis Recti.
AFTER WORKOUT PAIN AND REMEDY
“I usually have muscle pain around my thigh each time I try to work out on my own. This pain usually puts me off for weeks and it kind of makes working out a bit scary for me, what can I do to minimize the pain…”
— Precious —
SAFE EXERCISES TO HEAL DIASTASIS RECTI
The deeper or wider your diastasis recti, the longer the healing process.
- Do not be in a hurry to see rapid change; the slower the process, the healthier.
- You need to avoid exercises that put you in a dome position. A dome is simply a posture that forces a bulging of your belly.
- Crunch exercise is one example of the exercise that puts your belly in the dome position.
THE FOLLOWING ARE THE BEST ROUTINES TO CARRY OUT FOR YOUR DIATASIS RECTI.
• Diaphragm Breathing Exercise
– Lie on your back, with your knees bent and your feet flat on the floor.
– Place both palms on your belly
– Inhale into your ribcage, expanding your belly out as you inhale.
– Exhale gently, drawing your belly in as you exhale.
– Repeat this process 3×10 reps.
• Bird Dog Pose
– Get on your fours. Your knees and palms are placed on the floor, with your hands directly under your shoulder.
– Keep your spine straight and in a neutral position.
– Extend one arm straight out, keeping it in line with your abs. At the same time, squeeze your glute and extend the opposite leg out.
– Hold position for 3 seconds and switch to the other hand and leg.
– Repeat this move for 3×10 reps.
• Dead Bug
– Lie on your back face up.
– Raise your hands pointing to the ceiling and legs folded in a tabletop position (bent 90 degrees)
– Slowly extend one leg down while simultaneously extending the opposite arm too.
– Hold position for 3 seconds, and switch to the other hand and leg.
– Repeat this process for 3×10 reps.
• Modified Side Plank
– Lie on your side with the leg under folded, and the one on top stretched.
– Place your elbow under your right shoulder, with your forearm pointing away, and your fist folded.
– Lift your hips off the ground, maintaining a straight line with your body posture, and the side knee of the leg under, still placed on the ground.
– Hold Position for 20-30 seconds, depending on how fit you are.
– Switch to the other side, and repeat posture.
– Repeat the process 3 times.
• Bridge Position
– Lie on your back, with your knee folded, your feet placed on the floor, and your back firmly pressed to the floor.
– Raise your hip to create a straight line from your knees to your shoulders.
– Tighten your abs by pulling your belly button in.
– Hold Position for 20-30 seconds, depending on how fit you are.
– Lower hip to return to start position.
– Repeat this process for 3×10 reps.
• Marching Bridge
– Get in the bridge position
– Lift your right foot off the ground, bringing your knee to your chest. Return your right leg and bring your left leg next.
– Keep your core tight.
– Repeat this process 3×10 reps.
Conclusion
Stay consistent with this routine 5 days a week for 12 weeks, checking your progress every 2 weeks with the diastasis recti check exercise, and you will enjoy a firmer core.
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Great article, your write ups on fitness is one of the best
Cheers
This is so helpful. Thanks for this
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