Repairing Diastasis Recti – Having diastasis recti can be a debilitating condition, characterized by a separation of the two sides of the rectus abdominis muscle. This can cause a variety of problems, including lower back pain, weak abdominal muscles, and issues with posture. Fortunately, there are ways to repair diastasis recti. While it is important to work closely with a physical therapist for the most effective treatment plan, there are some things you can do on your own to begin the healing process. In this blog post, we will discuss what diastasis recti is, the symptoms associated with it, and how to repair it. With the right knowledge and the necessary commitment, repairing diastasis recti is possible. It is important to note that the best way to treat diastasis recti is to make lifestyle changes and to perform exercises that target the abdominal muscles. But before you do that, it is essential to understand what diastasis recti is, the different types of exercises
Repairing Diastasis Recti
There are several exercises that can help repair diastasis recti, a separation of the rectus abdominis muscle. It is important to speak with a medical professional, such as a doctor or physical therapist, before starting any exercise program for diastasis recti. They can help you determine the best exercises for your individual needs and medical history.
Here are some exercises that may be helpful in repairing diastasis recti:
1. Understand what diastasis recti is
Before you begin your journey to repairing diastasis recti, it’s important to understand what it is and how it affects your body. Diastasis recti is a condition caused by weakening of the rectus abdominis muscle, which is located in the front of the abdomen. This weakening can cause the abdomen to bulge outward, creating a gap between the two sides of the rectus abdominis. This gap can range from a few millimeters to several inches in size and can cause discomfort, back pain, and other issues. By understanding the condition, you can better equip yourself with the proper knowledge and exercises to help restore the health and structure of your abdominal muscles.
2. Proper posture for healing
One of the most important elements of repairing diastasis recti is proper posture. Good posture can help you reduce the tension in your abdominal muscles and improve circulation in your abdominal area, which can help reduce discomfort and facilitate healing. When standing or sitting, keep your spine in a neutral position, with your shoulders back and chest open. Make sure your core is engaged and your abs are pulled in. Be mindful of any movements that may strain your abdominal muscles, such as slouching or sitting in the same position for prolonged periods of time.
3. Strengthen abdominal muscles
Strengthening abdominal muscles is one of the main steps to Repairing Diastasis Recti. The most important muscles for repairing Diastasis Recti are the transverse abdominis, the obliques, and the rectus abdominis. Strengthening these muscles can help to bring the separated abdominal muscles back together and reduce the gap. This can be achieved by doing specific exercises that target these muscles, such as planks, crunches, and side planks. Additionally, it is important to make sure that you are using proper form and technique, as incorrect form can worsen the Diastasis Recti.
4. Learn to brace the core
Learning to brace the core is an essential part of repairing diastasis recti. To do this, you need to draw your belly button in and slightly up towards your spine and keep it in this position while doing any arm or leg movements. This helps to strengthen the transverse abdominis, which is the deepest layer of abdominal muscle. It is important to practice this when you’re doing any form of exercise, or even just walking or doing everyday activities. Bracing the core helps to support your body weight and gives you better balance and posture, which will help to reduce the strain on the abdominal wall.
5. Breathing and relaxation techniques
Breathing and relaxation techniques are key components to repairing diastasis recti. Proper breathing is essential because it helps you to stay relaxed while performing the exercises. Relaxing your body and breathing deeply into your abdomen will help you to activate and engage your core, which is important for diastasis recti repair. Additionally, relaxing can help you to stay focused and better enjoy your workout. Try focusing on your breath and taking deep breaths in through your nose and out through your mouth. You can also practice visualization techniques such as imagining your core tightening and drawing in as you inhale and exhale.
6. Strengthen pelvic floor muscles
Strengthening your pelvic floor muscles is an important part of repairing diastasis recti. These muscles support the spine and help to keep the abdominal muscles functioning properly. Strengthening the pelvic floor muscles can help reduce the severity of diastasis recti and help it heal faster. Some pelvic floor exercises you can do include Kegels, bridges, planks, and squats. These exercises should be done regularly and with proper form to make sure you are getting the most benefit. Additionally, you should consult with a qualified physical therapist to make sure you are doing the exercises correctly and getting the most out of them.
7. Learn how to engage muscles for daily activities
Once you have assessed the condition of your diastasis recti, it’s important to then learn how to engage the muscles necessary for daily activities. Doing so will help you protect your abdominal muscles as you move about throughout the day. Learning how to engage your muscles is a critical step in repairing diastasis recti. Some exercises may include planks, leg lifts, and pelvic tilts, which help to build and strengthen your abdominal muscles. Additionally, you may want to practice proper form when lifting objects or doing other activities throughout the day, to ensure you are using your muscles correctly and not putting unnecessary strain on your abdominal muscles.
8. Seek medical advice for more complicated cases
If your diastasis is more than three finger-widths wide, or if you are experiencing pelvic pain, back pain, or any other abnormal symptoms, you should seek medical advice. It’s important to get a professional opinion on the best approach to repairing your diastasis, as certain conditions may require additional treatment. Your doctor can also provide additional tips and advice on how to best approach the recovery process, which can be invaluable.
In conclusion, repairing diastasis recti can be achieved through proper exercise and nutrition. It is important to consult with a doctor or physical therapist before beginning any exercise program. With the right guidance, anyone can heal their diastasis recti and restore their core strength and stability. Taking the time to focus on proper form and technique will help ensure that the exercise program is effective and that the diastasis recti is repaired completely and safely.