During and after pregnancy, women are prone to suffer from a condition called Diastasis Recti. The uterus expands as the fetus grows within, placing stress on the surrounding muscles causing them to stretch.
The condition is most likely to develop when the fetus grows rapidly, especially during the second and third trimesters. A woman’s age and going through multiple pregnancies makes her more susceptible to developing Diastasis Recti.
Owing to this abdominal muscle separation, women may experience pain in the lower back or pelvic region. A bulging feeling in the abdomen and urine leakage are other signs of this discomforting condition. While you are working towards complete diastasis recti repair, avoid the following:
- Putting undue pressure on your abdominal area by lifting heavy objects or leaning forward while pushing bulky strollers
- Carrying your baby in an upright position instead use slings that support your babe diagonally while across your body
- Sports like tennis, swimming, and golf
- Exercises like push-ups, leg raises, stomach crunches and sit-ups
Indulging in exercises like squats, head lifts, and pelvic tilts concentrate on strengthening your core belly muscles. These are a recommended therapy for diastasis recti repair as they boast of the following benefits:
Focuses On Pulling In Your Abdomen
Movements like a single leg stretch, abdominal compressions, toe taps, and heel slides hold your belly in and thus strengthen your core. By holding in and strengthening your abdominal muscles, you inch closer to a full restoration.
Whatever you do, stop when you notice your belly vertically forming a dome-like position along the midsection of your abdomen. The latter worsens your condition instead of repairing it.
Gentle and effective exercises like practicing proper breathing techniques, also stabilize your core in the long run. Inhale while lying on your back and placing your hands on your lower ribcage region. While exhaling, contracting your diaphragm must be your primary goal.
A stable core, in turn, protects your back, allowing you to move your limbs and torso freely. You no longer need to restrict your movements to what your body permits in the given scenario.
Tones Your Upper Body
Standing push-ups help tone the upper part of your body, provided these are done right. Stand at arm’s length while facing a wall and placing your flat palms against the wall.
Lean into the wall to inhale such that the air penetrates deep into your lungs, and your ribs expand. Exhale by pushing your body away from the wall and tightly drawing your belly in towards your spine.
Inculcates Self Awareness
Every action performed throughout your day will no longer be mechanical, unlike earlier. You will be more aware of your breathing and how you use your abdominal muscles while picking up or bending over to change your baby.
More than physical exercises, such self-awareness goes a long way in expediting your healing process. Smoothly transitioning into your daily functions minus aches and pains is possible when you are conscious of your every movement.
Mentally prepare yourself for gradual results as our bodies need time to heal.