Bounce Back from Pregnancy: 10 Easy Exercises to Heal Diastasis Recti

TL:DR Summary

• Simplified Core Strengthening: Engage in easy exercises like Transverse Abdominal Breathing for effective core recovery.
• Gentle Leg Movements: Try Alternating Heel Slides and Leg Lifts for gentle core engagement.
• Balanced Body Coordination: Elevated Bent Knee March and Alternating Leg Extension enhance coordination and core strength.
• Focused Abdominal Control: Practice Elevated Bent Knee V-Taps and First Position Kick Outs for targeted abdominal healing.
• Safe and Effective: These exercises are specifically designed for safe, natural healing of Diastasis Recti.
• Consistent Practice Key: Regular exercise is crucial for effective recovery and core strength restoration post-pregnancy.

Understanding Diastasis Recti

In my journey through the aesthetics and wellness industry, I’ve met many clients facing post-partum challenges, including diastasis recti. This condition, where the abdominal muscles separate, affects many, yet it remains under-discussed.

From my research and conversations with health experts, I’ve learned that specific exercises can significantly aid in healing. These exercises are not just effective but also simple to integrate into your daily routine.

In the article below, I’ll share 10 easy exercises that have proven beneficial for those looking to heal diastasis recti. This guide is straightforward, aiming to help you understand and tackle diastasis recti with confidence.

Causes and Symptoms of Diastasis Recti

In my years at Wellaholic, I’ve encountered many clients dealing with Diastasis Recti, a condition often linked to pregnancy. It happens when the abdominal muscles stretch and separate as the uterus grows. This separation can create a noticeable bulge in the abdomen.

But pregnancy isn’t the only culprit. Diastasis Recti can also affect those who strain their abdominal muscles through heavy lifting, intense core exercises, or weightlifting. This overstretching can cause the muscles to part ways.

The impact of Diastasis Recti goes beyond the visual. It can bring lower back pain, affect posture, and even lead to constipation. Weak core muscles can’t support the body properly, which affects balance, alignment, and support for the abdominal organs.

Treating Diastasis Recti with Exercises

Dealing with diastasis recti can be challenging, but finding out that exercises can help brings hope. The approach is straightforward and taps into the body’s natural healing abilities. Through consistent and targeted exercises, it’s possible to encourage the body to repair itself.

The key is focusing on exercises that strengthen the core muscles. These muscles, often weakened and separated for various reasons, can slowly regain their strength with the right workout plan. By doing so, we can help bring those muscles back together, addressing diastasis recti effectively. This method has worked for many of my clients, offering a non-invasive way to improve their condition.

The Benefits of Natural Healing

Choosing a natural route to heal diastasis recti has shown its worth, offering a blend of safety and effectiveness. Choosing exercises specifically designed for your condition can help align with your body’s natural healing abilities. This choice steers you clear of the risks tied to surgeries and similar invasive tactics.

The core of this treatment lies in strengthening exercises. These are aimed at fortifying the abdominal and pelvic floor muscles. As these muscles gain strength, they naturally begin to mend the gap caused by diastasis recti. What’s remarkable about this journey is its dual benefit. Not only does it tackle the immediate issue, but it also enhances your core’s overall strength and stability.

Safety Tips for Exercising with Diastasis Recti

Before starting any exercise routine, it is essential to consult with a pelvic floor physical therapist. They can assess your condition and recommend exercises that are safe and effective for you. It is also important to listen to your body and avoid exercises that cause pain or discomfort. If an exercise is too hard, change it or ask your physical therapist for a different exercise, like transverse abdominal breathing.

Here, we will discuss 10 simple and safe exercises that can help you heal diastasis recti naturally. These exercises are designed to strengthen your core and pelvic floor muscles, which are crucial in treating diastasis recti.

Exercise	Description
Transverse Abdominal Breathing	Start by lying on your back with your legs straight. Place your hands on the floor beside you.  Raise your right leg into the air and point your toes.
Alternating Heel Slides	Lie on your back with your legs extended and your feet slightly apart. Slide your affected leg as close to your buttocks as you can. Hold this position for 5 seconds.  Slide your heel back to the starting position.
Leg Lift Lying Bent Knee Pulls	Lie with your back flat on a bench and your legs extended in front of you off the end. Place your hands either under your glutes with your palms down or by the sides holding on to the bench.  Keep your legs straight with a slight bend in your knees. Raise your legs until they reach a 90-degree angle with the floor.
Elevated Bent Knee March	Lift one leg to the height of your opposite knee, keeping your hips level. Hold the position for 5 seconds, before returning foot to the surface. Remaining in the bridge position repeat with the opposite leg.  This will create a “marching motion.” Complete up to 5 marches on each side before lowering your body to the surface.
Alternating Leg Extension and Leg Drop	Start by lying on your back with your legs long towards the ceiling.  Keep the abs tight as you lower one leg a few inches off the floor, then switch legs.
Alternating Leg Kick Out and Two Circles	Start with your low back pressing firmly into the mat and your abdominal wall wrapped as tightly as possibly around your midline.  Alternate extending one leg straight out, then slowly draw two donut-sized circles with the big toe of your extended leg.
Elevated Bent Knee V-Taps	Lie on your back with your knees bent at a 90-degree angle and your feet lifted off the floor, creating a tabletop position with your legs. Press your lower back firmly into the mat and wrap your abdominal wall as tightly as possible around your core. Inhale while lowering both feet diagonally towards the outside of your yoga mat, keeping your legs bent at a 90-degree angle.
Elevated First Position Kick Outs	Start with your low back pressing firmly into the mat and your abdominal wall wrapped as tightly as possibly around your midline.  Alternate extending one leg straight out, then slowly draw two donut-sized circles with the big toe of your extended leg.

Conclusion

Recovering from pregnancy and addressing Diastasis Recti might seem overwhelming, but it truly doesn’t have to be. I’ve seen firsthand with many clients at Wellaholic that with a series of simple exercises, you can gradually rebuild your core strength and minimize the separation. The key? Consistency. It’s not about rapid results but about taking a little time each day to nurture your body.

Listening to your body is crucial. Adjust the exercises to fit your comfort level. It’s also wise to seek advice from a healthcare provider or a certified trainer to make sure you’re on the right track and practicing safely. Celebrate every step forward in this healing journey. Here’s to your health and progress!

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Bounce Back from Pregnancy: A Guide to 10 Easy and Safe Exercises for Healing Diastasis Recti and Strengthening Your Core