Diastasis of the rectus abdominis is a division of the abdominal muscles, occurring in many women after pregnancy. Help with it exercises that strengthen the muscles of the body and transverse muscles of the abdomen, such as pelvic tilt, Kegel exercise, and abdominal retraction. AND also deep diaphragm breathing and the back bar or bar in standing position. Avoid twisting, bending the body and other such exercises, they can only worsen the situation.
If you are concerned about how your stomach bulges after giving birth, believe us, we know how you feel! Diastasis of the rectus abdominis muscles or, as it is also called, “mummy’s tummy,” happens around 40% of unsuspecting new mothers, resulting in even six months after giving birth, they look like they are still bearing the fetus. However, this does not occur after pregnancy.
The internal organs in the abdomen are held in the abdominal cavities by the press, or muscles called rectus abdominis. it two muscle formations located vertically on both sides of the peritoneum. During pregnancy, as it grows belly, white line, tissue connecting these two formations, stretches and weakens. Hormones contribute to this weakening. relaxin, progesterone and estrogen produced during pregnancy. This leads to diastasis, or separation of the rectus abdominis muscles.
Separation of abdominal muscles occurs in all pregnant women, but usually everything normalizes by itself after childbirth. However in in some cases, the effect persists for another 4-8 weeks. When the rectus abdominis diverge by more than two fingers (about 25 mm), the stomach protrudes, so it seems like you still pregnant (no matter how ironic it may sound!). However, even if you do not take into account the appearance, since the muscles of the peritoneum responsible for the position of the viscera, diastasis may adversely affect posture, body muscle strength, stability and mobility of the back. It can also cause or intensify pain in lower back, urinary incontinence, umbilical hernia, and pain during genital act.
The following diastasis exercises may help you in the postpartum period if your doctor approves their implementation, especially if you have had a cesarean section. If you suspected yourself diastasis during pregnancy and want to take action consult with a physiotherapist in advance: he will check muscle integrity and will designate safe for you prenatal mode.
- Abdominal rectus diastasis exercises
- 1. Retraction of the abdomen
- 2. Kegel exercise
- 3. The inclination of the pelvis
- 4. The bar in a standing position with support
- 5. Back plate
- 6. Deep diaphragm breathing
- To wear or not to wear a belt?
Abdominal rectus diastasis exercises
- Belly retraction
- Kegel exercise
- Pelvic tilt
- Plank standing with support
- Back strap
In the most severe cases, diastasis of the rectus abdominis muscles requires surgical adjustment, but in most situations the exercises The press will help you deal with the problem without surgery. What’s in them ok, so this is what they will help you in case diastasis only three months, and then, when your child already brings fives from school. In the past few years, such exercise programs like the Tapler technique or the Mutu system. They are focus on two aspects – strengthening the muscles of the body and gain transverse abdominal muscle. Strong muscles of the peritoneum are the guarantee that internal muscles will be good support, and pressure on the other connective tissue will be smaller. These two aspects are considered more important to the overall strength and stability of the hull, than the task is completely close the space on the white line.
The following exercises will help you deal with direct diastasis. abdominal muscles. They are ideal for young as well as older mothers, so they don’t take much time and do not require a special regime. Worth you master them, and you can charge right in the middle of a busy of the day. So how to pump the press with diastasis?
1. Retraction of the abdomen
Traditional abs exercises, such as twisting, the bike or body lifts will not work if the muscles are apart belly after childbirth. In fact, many experts say that some of these movements without any modifications to your task may prove counterproductive and stretch the white line even stronger.
This basic and deceptively simple movement stabilizes the muscles. body, and also strengthens and tones the transverse muscles. So In this way, drawing in the abdomen is the basis for any exercise, designed to treat diastasis of the rectus abdominis muscles without surgery.
- Lie on your back, knees should be bent. Breathe fine.
- Pull the belly below the belly button, try to make the peritoneum as if “stuck” to the spine.
- Do not hold your breath or draw in your entire stomach as if posing for a photo! The movement should only engage lower abdomen.
- Hold the pose for 10-30 seconds.
- Try to do 10 repetitions 3 times a day.
When you master the exercise, you can perform it while sitting, standing or even with a child in her arms.
2. Kegel exercise
Kegel exercise can save you a ton of problems by starting from urinary incontinence and ending with the inability to get an orgasm. it simple movement involves contraction of the muscles of the pelvic floor and also may help strengthen the peritoneum.
- Lie down in a position convenient for you.
- Breathe normally and contract your front and back muscles pelvic floor as if you were trying to stop urination.
- Hold the voltage for 10 seconds.
- Perform 20 repetitions three times a day.
Having mastered the movement, you can do faster approaches, reducing muscles for a second and then relaxing them again. This movement is possible do at any time in almost any position during of the day.
3. The inclination of the pelvis
Be careful with exercise systems that promise you wonderful things. healing from diastasis of the rectus abdominis muscles. For example, there was a program that promises “elimination of stretching” with daily ten-minute exercises first aroused a lot of hope, and then disappointments so the american physiotherapy association I even had to issue a refutation indicating her disadvantages.
This is a fundamental movement practiced in yoga and Pilates. works out the transverse muscles and strengthens them. The most important thing in this exercise is to be able to focus on the pelvic muscles without so that the gluteal muscles are included in the work.
- Lie on your back and bend your knees.
- Place your hands with your palms down on your lower abdomen and strain the muscles of the lower press.
- Breathe normally and tilt your pelvis up until the lower back will not be completely flat on the floor. Shoulders should stay relaxed.
- Hold the position for 10 seconds, then relax the pelvis.
- Perform 5 repetitions.
4. The bar in a standing position with support
The traditional plank is great for strengthening muscles body, but if you have diastasis of the rectus abdominis muscles, it should be avoid, as it leads to increased divergence of the peritoneum. However, the bar can be modified and practiced in position standing, resting on the wall.
- Face the wall and rest your palms on it, arms and shoulders should be straightened.
- Tighten your abs and pull your stomach in so that your belly button is pulled to spine, breathe normally. Perform ten repetitions.
- If you can stay in that position for 10 seconds and still keep tension in the abdominal muscles, try to complicate exercise by adding push-ups from the wall.
5. Back plate
If you want to add another exercise to your arsenal, Strengthening the muscles of the body, perhaps the best choice for you will be back bar (purvottanasana in yoga). This movement has added benefit: it also strengthens the back.
- Lie on your back. Feet should be the width of the hips, feet rest to the floor, they should look forward.
- Stretch your arms along the body. Slowly pull the legs to the buttocks, so that you can touch your heels with your fingers.
- As you inhale, lift your hips from the floor up.
- As you exhale, lift your upper body off the floor and unfold chest. Now exhale slowly.
- Hold your pose for at least five breaths over time try to bring to twenty.
6. Deep diaphragm breathing
If in the past you had diastasis and you plan to start one more child, it is better to take care in advance that avoid separation until the next pregnancy. Diastasis weakens the body’s natural support for the back and internal organs. AND when the uterus does not have good support, you may encounter difficulties during childbirth.
The benefits of deep diaphragm breathing are difficult overestimate. Correct execution of it perfectly tones the muscles peritoneum. Want a bonus? It also normalizes heart rate, lowers blood pressure and relieves stress.
- Sit cross-legged on the floor or lie on your back on gymnastic mat.
- Take a deep breath until you feel like a peritoneum and chest completely filled.
- Then exhale gradually, tensing the abdominal muscles.
- Perform 10 repetitions 3 times a day.
To wear or not to wear a belt?
Using a special belt for rectal diastasis the abdomen, especially for exercise, is an integral part some training programs. And although there is no data, confirming that the belt can strengthen the abdominal muscles or eliminate stretching the white line, it can definitely help support lower back, and also make bulging less visible. If you decide to use a belt, a physiotherapist will show you how to use and adjust for yourself.
Strengthening and restoration of the body after pregnancy – multilateral process that does not end with a solution to the problem separation of the rectus abdominis muscles. In addition, you need to pay attention on the correct posture, a sufficient amount of rest, as well as Avoid heavy loads. Having mastered the movement for correction diastasis, make them part of your daily routine, and by all means see the results!