Diastasis Recti, or abdominal separation, is common after pregnancy. Many women experience this muscle separation in the postpartum phase. The good news is there are safe exercises to help. These exercises strengthen your core and reduce the gap between your muscles. Let’s dive into some easy physio exercises for Diastasis Recti that you can start today!
Why Should You Exercise for Diastasis Recti?
Physio exercises help close the gap and improve core strength. They also help reduce pelvic pain, hip pain, and urinary incontinence. They provide relief from abdominal pain and support internal organs. Physical activity after pregnancy is crucial to regain abdominal strength. But remember, always check with a healthcare provider before starting.
Read Aslo: Can Physiotherapy or Chiropractic Help in the Treatment of Diastasis Recti?
Easy and Safe Exercises for Diastasis Recti
You don’t need a gym to start your journey to recovery. Here are some safe core exercises you can do at home. Remember to keep a neutral spine and breathe deeply during each move.
1. Pelvic Tilts: Strengthen Your Core Gently
- Firstly, Lie on your back with your knees bent and place feet flat.
- Take deep breaths and tighten your belly muscles.
- Tilt your pelvis slightly, lifting your pubic bone towards your belly button.
- Hold this position for a few moments, then relax.
- Repeat 10 times, maintaining a neutral position.
2. Breathing Exercises: Engage Your Core Muscles
- Sit or lie in a comfortable starting position.
- Then, place one hand on your belly and take deep breaths in and out.
- As you breathe in, feel your belly rise; as you exhale, pull your belly button towards your spine.
- Repeat this 10 times, focusing on engaging your core.
3. Plank: Strengthens Core Muscles, Including Transverse Abdominis
- Start in a push-up position with hands shoulder-width apart.
- Engage your core, keeping your body straight and tight.
- Hold the position for 30-60 seconds.
4. Bicycle Crunches: Targets Transverse Abdominis and Obliques
- Lie on your back with your hands placed behind your head.
- Lift your legs and alternate bringing each elbow towards the opposite knee.
- Keep the movement controlled to engage the core muscles.
5. Leg Raises: Targets Lower Abs and Transverse Abdominis
- Lie on your back with your hands placed behind your head.
- Lift your legs and alternate bringing each elbow towards the opposite knee.
- Keep the movement controlled to engage the core muscles.
6. Pallof Press: Builds Core Stability and Rotational Strength
- Lie on your back and gently extend your arms overhead.
- Lift both legs straight up towards the ceiling.
- Lower the legs back down without touching the floor, and repeat.
Tips for Safe Diastasis Recti Exercises
Diastasis recti physiotherapy treatment always comes with some side effects. So, to be safe, please follow the recommendations below:
- Always maintain a neutral spine during exercises.
- Keep your movements slow and controlled.
- Stop if you feel any pain or discomfort.
- Avoid exercises like crunches or sit-ups that put pressure on the abdomen.
- Consult a physical therapist to create a postpartum diastasis recti Physiotherapy.
Signs You Need to See a Healthcare Provider
If you feel severe pain or discomfort during these exercises, it is important to see a healthcare provider. Signs like worsening abdominal pain, a visible bulge near the belly button, or persistent hip pain may indicate a need for professional help. If you notice poor posture or experience urinary incontinence, it could mean your muscles need extra support.
Also, a physical therapist can provide personalized treatment plans if you struggle with basic movements or have trouble engaging your core during physical activity. A healthcare provider can guide you through safe exercises for Diastasis Recti and create a program tailored to your needs. Remember, taking care of your body is key to a healthy recovery during the postpartum period.
Start Your Recovery Journey Today!
Diastasis Recti can be challenging but manageable with the right exercises. Start slow, be patient, and focus on strengthening your core. Remember, always listen to your body and seek advice from a professional when needed.
Ready to begin your journey to a stronger core? Contact us at Alphaone Physio for expert guidance and support. Start your recovery today with safe and effective exercises!
FAQS
Diastasis Recti physiotherapy treatments in Calgary include core-strengthening exercises, breathing techniques, manual therapy, and personalised workout plans to close the abdominal gap.
The best physiotherapy for Diastasis Recti focuses on gentle core exercises, like pelvic tilts and deep abdominal breathing, tailored to your specific needs by a skilled physiotherapist.
If left untreated, Diastasis Recti can lead to ongoing back pain, poor posture, pelvic floor dysfunction, and potential complications like hernias.
Healing Diastasis Recti with physiotherapy can take anywhere from a few months to a year, depending on the severity, consistency of exercises, and individual body response.
