Healing Your Core: Understanding and Treating Diastasis Recti
Diastasis Recti, commonly referred to as abdominal separation, is a condition that affects many individuals, especially pregnant and and postpartum women. Though it isn't widely talked about, it's crucial to understand its causes, symptoms, and most importantly, effective exercises to aid in recovery. In this blog post, we discuss what diastasis recti is, its impact on the body, and targeted exercises to help mend the separation.
Diastasis Recti occurs when the connective tissue between the rectus abdominis muscles (the "six-pack" muscles) stretches and separates, causing the muscles to move away from the midline of the body. This separation creates a gap, which can lead to a protruding belly and weakened core muscles. While pregnancy is a common cause, other factors such as rapid weight gain, improper lifting techniques, and repetitive straining can also contribute to its development.
Symptoms of Diastasis Recti:
- A visible bulge or ridge in the midsection, especially when the abdominal muscles are engaged.
- Lower back pain or discomfort.
- Poor posture due to weakened core muscles.
- Digestive issues such as bloating or constipation.
- Pelvic floor dysfunction.
Exercises to Fix Diastasis Recti:
While there are numerous exercises that can be done to address diastasis recti, here are a few common ones you can try.
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Dead Bugs: Lie on your back with arms extended toward the ceiling and legs lifted, knees bent at a 90-degree angle. Lower one arm and the opposite leg toward the floor, maintaining core engagement. Return to the starting position and switch sides. Aim for 10-12 reps on each side. (shown in video above)
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Toe Taps: Lie on your back with knees bent and feet flat. Lift your legs to a tabletop position. Slowly lower one foot towards the floor, tapping your toes lightly, then return to the starting position. Alternate legs for 10-12 reps on each side. (shown in video above)
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Pelvic Tilts: Lie on your back, bend your knees, and tilt your pelvis. Press your lower back into the floor, hold for a moment, and then release. Do this about 10-15 times.
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Diaphragmatic Breathing: Lie down, place a hand on your chest and one on your belly. Inhale deeply, feel your belly rise, then exhale slowly, pulling your navel towards your spine. Repeat for a few minutes daily.
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Bird-Dogs: Start on all fours. Extend one arm forward while lifting the opposite leg straight back. Hold briefly, then switch sides. Aim for 10-12 reps on each side.
Dealing with diastasis recti isn't always easy, but with the right knowledge and exercises, you can tighten and strengthen your core muscles and alleviate the symptoms. Remember to listen to your body, seek professional guidance if needed, and stay committed to your journey towards a healthier you!