After the joyous journey of pregnancy and childbirth, many new moms are faced with the challenge of diastasis recti, a condition where the abdominal muscles separate, leaving a noticeable gap. This separation can lead to discomfort, weakness, and self-consciousness. But fear not, for there are exercises that can help you close the gap and strengthen your core to promote postpartum healing.
Meet Emily, a new mom who faced the same struggle after giving birth to her beautiful baby girl. She found herself constantly straining to pick up her daughter, experiencing back pain, and feeling insecure about her postpartum body. Determined to regain her strength, Emily embarked on a journey of diastasis recti recovery exercises.
Emily’s journey began with a series of targeted exercises designed to strengthen her core, specifically focusing on the transverse abdominis (TVA) muscle. With each exercise, Emily could feel her abdominal muscles engaging, gradually closing the gap and alleviating her discomfort.
As Emily diligently incorporated the diastasis recti recovery exercises into her daily routine, she noticed significant improvements. Her back pain diminished, her posture improved, and her abdominal muscles regained their strength and stability. The confidence she lost during her postpartum phase began to resurface, and she finally felt like herself again.
If you find yourself in a similar situation, longing to close the gap and heal your abdominal separation, these diastasis recti recovery exercises are for you. In the following sections, we will dive deeper into how to test for diastasis recti, fix it with exercise, and explore five effective exercises specifically tailored for new moms like you.
How to Test for Diastasis Recti and Fix it with Exercise
Properly diagnosing diastasis recti is essential before starting any exercise program. While it’s ideal to have a doctor or trained professional diagnose the condition, there are ways to test for diastasis recti at home as well. By performing a simple self-test, you can determine if you have abdominal separation.
To test for diastasis recti, follow these steps:
- Lie on your back with your knees bent and feet flat on the floor.
- Place your fingers along the center of your stomach, just above your belly button.
- Gently press down and feel for a gap or separation between the muscles.
- If you feel a gap that is wider than two finger widths across, it may be a sign of diastasis recti.
While this self-test can give you an indication of diastasis recti, it’s important to consult with a healthcare professional for an accurate diagnosis.
To fix diastasis recti, focus on rebuilding the core muscles from the inside out. This involves strengthening the deep abdominal muscles, such as the transverse abdominis (TVA), pelvic floor, and diaphragm. By incorporating targeted exercises into your routine, you can work towards closing the gap and promoting abdominal healing.
Targeted Abdominal Healing Exercises
Here are some effective exercises to help fix diastasis recti and promote abdominal healing:
- Transverse Abdominis Activation: Lie on your back with your knees bent and feet flat on the floor. Place your hands on your lower abdomen. Take a deep breath in and as you exhale, draw your belly button in towards your spine, engaging your TVA. Hold for a few seconds, then release and repeat.
- Pelvic Tilts: Start in the same position as the transverse abdominis activation exercise. Tilt your pelvis back and press your lower back gently into the floor. Hold for a few seconds, then release. Repeat several times.
- Bird Dog: Get down on your hands and knees, with your hands directly under your shoulders and knees directly under your hips. Extend your right arm forward and left leg back, keeping your core engaged. Hold for a few seconds, then switch sides. Repeat several times.
- Side Plank: Start on your side with your forearm on the ground and your elbow directly under your shoulder. Lift your hips off the ground, creating a straight line from your head to your feet. Hold for as long as you can, then lower and switch sides. Repeat several times.
- Deep Breathing: Sit comfortably with good posture and take a deep breath in through your nose. As you exhale, draw your navel in towards your spine, engaging your deep abdominal muscles. Repeat for several breaths.
Remember to listen to your body and start slowly. If any exercise causes discomfort or pain, stop and consult with a healthcare professional. Consistency and proper form are key to effectively fix diastasis recti and promote abdominal healing.
Summary of Diastasis Recti Recovery Exercises
| Exercise | Description |
|---|---|
| Transverse Abdominis Activation | Lie on your back and engage your TVA by drawing your belly button in towards your spine. |
| Pelvic Tilts | Lie on your back and tilt your pelvis back, pressing your lower back into the floor. |
| Bird Dog | Get on your hands and knees, extend one arm forward and the opposite leg back, keeping your core engaged. |
| Side Plank | Start on your side with your forearm on the ground, lift your hips off the ground, creating a straight line from head to feet. |
| Deep Breathing | Sit comfortably and engage your deep abdominal muscles by drawing your navel in towards your spine as you exhale. |
Incorporating these exercises into your routine, along with proper nutrition and rest, can help you on your journey to recovering from diastasis recti and restoring strength to your abdominal muscles.
5 Effective Diastasis Recti Recovery Exercises for New Moms
If you’re a new mom looking to heal your abdominal separation and strengthen your core after pregnancy, incorporating specific exercises into your routine can make a significant difference. These exercises target the deep abdominal muscles, helping to close the gap and promote abdominal healing.
1. The Pelvic Tilt: Lie on your back with your knees bent and feet flat on the floor. Breathe in deeply and as you exhale, engage your core by pulling your belly button towards your spine. Flatten your lower back against the floor and hold for a few seconds before releasing. Repeat this exercise for 10-15 repetitions.
2. Modified Plank: Start on all fours, with your wrists directly under your shoulders and your knees under your hips. Keeping your core engaged, extend one leg back while simultaneously lifting and extending the opposite arm forward. Hold this position for a few seconds before returning to the starting position. Alternate sides and perform 10-15 repetitions.
3. Heel Slides: Lie on your back with your knees bent and feet flat on the floor. Slowly slide one heel away from your body while keeping your lower back in contact with the floor. Return to the starting position and repeat with the opposite leg. Perform 10-15 repetitions on each side.
4. Seated March: Sit on a stability ball with your feet flat on the floor. Lifting one foot off the ground, march in place while keeping your core engaged. Continue marching for 30 seconds to 1 minute, alternating legs.
5. Side-Lying Leg Lift: Lie on your side with your legs stacked and your head resting on your arm. Engage your core and lift the top leg towards the ceiling, keeping it straight. Slowly lower the leg back down to the starting position. Perform 10-15 repetitions on each side.
Remember to consult with a medical professional before starting any new exercise program and ensure you perform these exercises with proper form and technique. With consistency and the right exercises, you can strengthen your core, heal your abdominal muscles, and close the gap caused by diastasis recti.
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