Postnatal recovery and diastasis recti
Diastasis recti, or abdominal separation, is a common condition affecting many people, especially after pregnancy. It occurs when the connective tissue between your rectus abdominis muscles (the six-pack) stretches and weakens, creating a visible separation. While it might sound scary, diastasis recti is treatable with a combination of patience, lifestyle changes, and specific exercises.
Are You on the Right Track?
The first step is understanding if you have diastasis recti. A simple self-check can be done at home:
Lie on your back with knees bent and feet flat on the floor.
Gently press your fingertips just above your navel.
Engage your core muscles as if you're about to cough.
Feel for a gap between your rectus abdominis muscles.
If you feel a noticeable gap, especially when engaging your core, consult a healthcare professional for a proper diagnosis. They can assess the severity of the separation and create a personalized recovery plan.
Building the Foundation: Breath is Key
Before diving into specific exercises, let's talk breath. Proper breathing engages your deep core muscles, promoting stability without straining your abs. Here's how to master the "belly breath":
Lie comfortably on your back with knees bent and feet flat.
Place one hand on your chest and the other below your belly button.
Inhale slowly through your nose, feeling your belly inflate like a balloon (your chest shouldn't move much).
Exhale slowly through pursed lips, drawing your belly button gently towards your spine.
Practice this breathing throughout the day, especially during exercise.
Exercises for a Stronger Core
Now, let's target those core muscles! Here are some exercises to get you started:
Modified Plank: Start on your forearms with knees bent and feet flat on the floor. Engage your core and keep your body in a straight line from head to heels. Hold for 10-30 seconds, gradually increasing the hold time as you get stronger.
Bird Dog: Start on all fours with knees hip-width apart and hands shoulder-width apart. Extend one arm forward and the opposite leg back, keeping your back flat and core engaged. Hold for 5 seconds, then switch sides. Repeat 10 times on each side.
Dead Bug: Lie on your back with knees bent and feet flat on the floor. Extend one arm straight up towards the ceiling and the opposite leg straight out. Slowly lower your arm and leg towards the floor, keeping your lower back pressed into the ground. Don't let your back arch. Stop just before your arm and leg touch the floor, then return to starting position. Repeat 10 times on each side.
Remember:
Focus on quality over quantity. Proper form is essential to prevent further strain.
Listen to your body. Stop if you feel any pain and consult your doctor.
Gradually increase repetitions and hold times as you get stronger.
It is important that you engage your pelvic floor muscles (Kegels) with every exercise. You can do a Kegel by squeezing the muscles you would use to stop urination midstream. Hold for a few seconds, then relax. Aim for sets of 10 repetitions several times a day.
Beyond Exercises: Lifestyle Tweaks
Exercise is just one piece of the puzzle. Here are some additional tips for diastasis recti recovery:
Maintain good posture: Stand tall with shoulders back and core engaged. Avoid slouching, which puts extra strain on your abdominal wall.
Support your core: Belly bands or wraps can provide gentle support and improve posture. Talk to your doctor about what's right for you.
Modify daily activities: Avoid lifting heavy objects and straining during bowel movements.
Hydrate well: Proper hydration helps with muscle recovery.
Seeking Professional Help
A physiotherapist specializing in diastasis recti recovery can be a valuable resource. They can design a personalized exercise program, provide manual therapy techniques, and offer guidance on daily activities to minimize strain on your core.
The Road to Recovery
Remember, healing diastasis recti takes time and dedication. Be patient with yourself, celebrate small improvements, and don't hesitate to seek guidance from a healthcare professional or physiotherapist specializing in diastasis recti. With consistent effort and the right exercises, you can regain your core strength and feel confident in your postpartum body.
Additional Tips:
Be patient. Recovery takes time, so celebrate small improvements.
Maintain a healthy weight. Excess weight can put additional strain on your core.
Modify daily activities. For example, avoid lifting heavy objects or straining during bowel movements.
Remember, you're not alone in this journey. With the right information and support, you can effectively manage diastasis recti and achieve a stronger, healthier core.