How To Heal Diastasis Recti Years After Pregnancy – For expecting mothers, one of the most common health concerns is diastasis recti. This condition is characterized by a separation of the rectus abdominis (or “six pack”) muscle, which can occur during and after pregnancy due to the increased pressure on the midsection. While this can be a difficult condition to manage, it is possible to heal diastasis recti years after pregnancy. In this blog post, we will discuss the signs of diastasis recti and the steps you can take to help heal the condition. We will also provide a review of some of the best exercises and therapies that can help restore abdominal strength and improve core stability. With the right combination of treatment and support, mothers affected by diastasis recti can take control of their bodies and feel confident in their postpartum figure.
How To Heal Diastasis Recti Years After Pregnancy
Diastasis recti is a condition that occurs during pregnancy when the abdominal muscles separate due to the growing uterus. It can take several months, or even years, for these muscles to fully heal. There are a number of exercises and techniques that can be used to help with healing and to strengthen the abdominal muscles, including:
1. Learn the signs of diastasis recti
Before beginning any type of diastasis recti healing program, it’s important to first learn the signs of diastasis recti. Diastasis recti is the separation of the abdominal muscles that can occur during or after pregnancy. It’s important to note that diastasis recti can occur years after pregnancy, so this is something to be aware of even if your pregnancy was several years ago. The signs of diastasis recti can include a bump or bulge in the abdomen, an inability to do abdominal exercises like crunches, or a gap where the abdominal muscles should meet. If you think you may have diastasis recti, it’s important to have your condition evaluated by a doctor.
2. Consult with a doctor
The second step in healing diastasis recti years after pregnancy is to consult with a doctor. It is important to get a professional opinion as this condition can have lasting effects on your quality of life. A doctor can help determine the severity of the condition and advise on the best course of treatment. This may include physical therapy, surgical options or a combination of both. Depending on the severity of the condition, a doctor may also suggest a specialized exercise program tailored to your individual level of fitness and goals.
3. Learn diastasis recti exercises
Learning diastasis recti exercises is an important step in healing diastasis recti years after pregnancy. Diastasis recti is a separation of the abdominal muscles that often occurs during pregnancy. This can make the core weak, making it difficult to perform even basic movements. Fortunately, there are specific exercises designed to target and strengthen the abdominal muscles, helping to heal diastasis recti. These exercises usually involve moving the abdominal muscles in a specific sequence, such as drawing the navel in towards the spine, as well as breathing and engaging the pelvic floor muscles. With regular practice, these exercises can help to improve core strength, helping to heal diastasis recti.
4. Strengthen the core and pelvic floor muscles
Strengthening the core and pelvic floor muscles is an essential part of healing diastasis recti years after pregnancy. Your core muscles need to be strong enough to support and protect your abdominal muscles and organs. Strong core muscles also help your pelvis to stay in its natural alignment, which helps to prevent and ease back pain. To strengthen these muscles, practice exercises that engage your core muscles, like planks, side planks, crunches, and sit-ups. Additionally, you can add pelvic floor exercises to your routine. Kegel exercises are a great option, as they help to strengthen the muscles in your pelvic floor.
5. Avoid abdominal exercises that put pressure on your abdomen
If you are looking to heal diastasis recti years after pregnancy, it is important to avoid any abdominal exercises that put pressure on your abdomen. This includes exercises like crunches and sit-ups, which can cause the already weakened abdominal muscles to separate even further. Instead, focus on exercises that target the core muscles without straining the abdominal wall. This can include exercises like planks, pelvic tilts, and bird-dog. Additionally, it is important to strengthen the transverse abdominis, which will help to support the weakened abdominal muscles. Pilates can be a great way to strengthen this muscle.
6. Reduce stress
One of the best ways to heal diastasis recti years after pregnancy is to reduce stress. Stress hormones can contribute to abdominal tension and tightness, so creating an environment of relaxation and comfort can be beneficial. Taking time for yourself to relax, whether that means a bubble bath, yoga, or just sitting in peace and quiet, can help to reduce the stress hormones in your body and create an environment for healing. Additionally, consider engaging in stress reduction activities like mindfulness and meditation to help reduce the body’s stress response and create a space for healing.
7. Maintain proper posture
One of the most important things you can do to heal diastasis recti is to maintain proper posture. That means keeping your shoulders back and your chest out, while keeping your abdominals engaged and your core strong. This will help to support your back and prevent further separation of your abdominal muscles. Additionally, when you’re seated, make sure you’re using a chair that supports your lower back and that your feet are firmly on the floor. When standing, keep your feet hip-width apart, shoulders back, and core engaged.
8. Wear supportive clothing when exercising
Exercise is important to healing diastasis recti years after pregnancy, but it’s equally important to ensure you are wearing the right clothing. Wearing supportive clothing during exercise helps to reduce the strain on your abdomen and can help prevent worsening of the diastasis recti. Look for clothing with a thick elastic waistband, or a wide waistband with a drawstring. This helps to support the abdominal muscles and protect the abdomen during exercise. It’s also important to make sure your clothing isn’t too tight, as this can further strain the abdominal muscles.
In conclusion, diastasis recti can be healed years after pregnancy with the right exercises and techniques. While healing can take some time and effort, it is possible to regain your pre-pregnancy strength and shape through regular practice of exercises that target your core and abdominal muscles. With patience, dedication, and a bit of help from physical therapists, you can heal diastasis recti and get back to your pre-pregnancy strength and shape.