Best Exercises for Diastasis recti

When initially discovering that you have Diastasis recti, a condition where the abdominal muscles have separated, it can be scary, overwhelming, and frustrating. We search the internet for the best exercises to address Diastasis recti, only to end up even more confused by conflicting information, and we may even wonder if healing is possible. However, rest assured that with the right exercises and guidance, most moms can regain a functional core and return to the activities they love.

This FREE Diastasis recti program includes the best initial exercises for addressing Diastasis and is suitable for all moms, regardless of how far in the Postpartum period you are, whether it is 6 weeks or 40 YEARS. But before diving into “ab exercises,” it is crucial to grasp the importance of 360-degree breathing. Make sure to explore the resources that come with the program (like the video below) to help you embark on your journey to a stronger core.

Beginner Diastasis recti Exercise Program

This program is designed for all moms, whether they are just six weeks postpartum or several years after giving birth. It includes all the best initial exercises that should be done to reconnect and retrain the core, such as:

a) Connection Breathing: Which helps you connect the diaphragm and Pelvic floor with your breathing.
b) Knee Lifts: So you can target the lower abdominal muscles allowing you to strengthen the core without straining the separated muscles.
c) Glute Bridges: Focusing on the glute muscles, to promote pelvic stability and support while minimizing pressure on the Diastasis recti gap.
d) Modified Planks: Modified versions are used to safely rebuild core strength.

”Sign

How to heal Diastasis recti fast

To heal Diastasis recti fast, you must recognize the importance of mastering the basics before moving on to advanced exercises. While many start with “ab” exercises, ensuring correct breathing and Pelvic floor connection is crucial.

360 Breathing

The first step should be to master 360-degree breathing, also known as diaphragmatic breathing or connection breath. This establishes a solid foundation for core engagement and pelvic stability.

Watch the “360 Degree Breathing” video for step-by-step instructions.

What else can I do?

Many moms are eager to engage in various exercises while also focusing on their core. However, some exercises may cause more harm if your core isn’t ready for them. Therefore, it’s crucial to choose exercises that are safe for your core strength.

Check out this article here >>> to help you understand what types of exercises are currently suitable for you (note this will change as you get stronger).

At times, the Diastasis journey can make you feel isolated. To connect with others experiencing similar situations, be sure to join the “Diastasis recti Workout Support with Katrina Oakley” Facebook group.

What Next?

First know, It’s never too late to start working on your Diastasis recti, whether you are early Postpartum or decades beyond giving birth. Exercises remain consistent regardless of how long it has been since childbirth. 

However, it is key that you keep progressing the exercises. This beginners program serves as the initial step in the recovery process. After this, you will want to focus on introducing more challenging core exercises, working on your alignment, and increasing your overall body strength.

When you are ready to adopt a full-body approach to address your Diastasis recti, check out the 8-week progression program.

Source: https://corefitnessformoms.com/diastasis-recti/exercises/best



https://ift.tt/SXAeOhj

Comments

Post a Comment

Popular posts from this blog

Is running good for Diastasis recti?

Image
When exploring the best cardio options for Diastasis recti at home , a common question arises: Is running a suitable exercise? This question is particularly pertinent for individuals in our private Facebook group (Diastasis recti workout support with Katrina Oakley), where we explore various aspects of postpartum fitness and recovery . Understanding Diastasis recti and Running Diastasis recti involves the separation or thinning of the abdominal connective tissue, known as the Linea Alba. For effective healing, this tissue requires a reduction in constant pressure, which is a significant consideration when engaging in any high-impact cardio activity, such as running. How Running Affects Diastasis recti Recovery Running poses a challenge to Diastasis Recti recovery due to its reliance on core stability, particularly for pelvic support. With a weakened core, as is common in Diastasis recti, running may lead to improper loading on the connective tissue rather than engaging the entire core ...
Read more

Hernia or Diastasis recti? What is the difference?

Image
Hernias are common in individuals with Diastasis recti, not because Diastasis causes hernias, but because both are impacted by your underlying pressure management system. When thinking about hernia Diastasis recti symptoms, it’s crucial to understand the relationship between these conditions. While Diastasis recti and hernias are distinct, they often coexist due to the underlying issue of weak connective tissue. Let’s explore what hernias are, their causes, symptoms, and how to manage them effectively, especially if you have Diastasis recti.​ Diastasis recti versus a Hernia What is a Hernia? A hernia occurs when an internal part of the body, such as the intestine, protrudes through a weak spot in the abdominal wall. This results in a noticeable bulge or an “outie” belly button. Hernias can be tender or painless and often become more apparent when straining, lifting, or coughing. The most common type of hernia affecting women during or after pregnancy i...
Read more

Diastasis recti symptoms during pregnancy

Image
Being pregnant is such a blessing! For some, it is a wonderful experience; for others, not so much. However, we can all agree that our bodies are amazing, being able to grow and nurture a little human. Despite this, pregnancy can take a toll on our bodies, and issues like Pelvic floor problems and Diastasis recti aren’t often discussed in prenatal classes. You learn how to care for your newborn, but what about you? Diastasis recti symptoms during pregnancy are common and it is important to be able to recognize them so that you can reduce the impact it has on you both during your pregnancy and postpartum. ​ Diastasis recti during pregnancy Diastasis recti is the separation of the rectus abdominis muscles, creating a gap along the midline of the abdomen. By 35 weeks of pregnancy, 100% of women will have some degree of diastasis recti (Mota et al., 2014). The connective tissue known as the linea alba stretches to allow the abdominal muscles to separate, g...
Read more