Diastasis Recti Exercises

What is Diastasis Recti

Have you noticed that post baby pooch that just won’t go away? Do you have back pain? Does your stomach muscles seem really weak? If you answered yes to one or all of these questions you may have diastasis recti. Diastasis recti is the separation of the abdominal muscles “Rectus Abdominals,” that occurs from the stomach being over stretched for a period of time. This commonly occurs with pregnancy and in obese individuals. Clinically, Diastasis is a gap of more than 2.7 centimeters between the ab muscles, or approximately 2-3 finger separation.

How To Identify Diastasis Recti

1. A finger width gap check at home can tell you whether or not you have a separation.
2. Get in a comfortable starting position. Lie on your back with your knees bent, feet flat on the floor.
3. Place your fingers on either side of your belly button, palms facing down.
4. Lift your head and neck just slightly off the floor while you press down with your fingers. If there is a gap, that is the diastasis.
5. Conduct the same test just above your belly button and just below the belly button (as the gap can measure differently in these places).

Can Diastasis Recti Heal

The simple answer is Yes, but it takes time. If you have diastasis recti crunches and sit up exercises are the absolute worse for you to be doing to heal this problem. You want to focus more on pulling your ab muscles back together instead of pushing them out. Research also shows that using a postpartum belly wrap or band can help heal the separation as well.

Beginner Diastasis Recti Workout.

Perform at least 3 times a week, as you get stronger

there are more advanced exercises you can do as well.

Focus on Breathing throughout the workout.

While exercising, do not hold your breath

1. Pelvic Tilt hold position 3 seconds 30reps

2. Heel taps 3x 20 reps

3. Glute Bride 3x20 reps

4. Single Leg Glute Bridge 3x10 reps each leg

5. Side lying plank 30 seconds each side

6 Side lying plank dips  20 each side

For more support and exercises check out this guide on amazon or
contact your local doctor/physical therapist

Click Here To Get This Diastasis Recti Exercise Guide Now on Amazon!

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