5 Best Exercises for Diastasis Recti Repair
Diastasis recti are not very uncommon in new mothers. About a third of new moms have diastasis recti. Even the women who have never been pregnant and some men experience it. The leading cause behind diastasis recti is a strain on the abdominal muscles. Pregnancy, of course, is one factor that causes abdominal separation, but so are the obesity, weightlifting, rapid changes in weight, and advanced age.
The condition can get uncomfortable and even painful. Strengthening your oblique muscles and core muscles can help bring the abdominal muscles back together. Several exercises that can be done quickly at home for diastasis recti repair. We found the five most effective exercises for you to overcome that little pooch.
Blow the Candles
This is when you try to blow a hundred candles in one blow. Sit cross-legged on the floor. Now take a long breath in until you can feel your lungs and stomach expand. Then exhale the air slowly like you are blowing a room full of candles in one breath. Let your stomach contract as much as it can. Once you have reached your limit, let your stomach remain there, contracted, and take tiny breaths. Try to squeeze your tummy further in with every tiny breath.Â
Reverse Marching
Lie down on your back on the floor with your knees properly bent and feet flat. Make sure that your ribcage and pelvic are flat. Now inhale and then exhale. When you exhale, it should be as if you are blowing out candles. While you exhale, lift one leg so that the thigh is perpendicular to the floor. With the next exhale, bring your other leg up. Then put both legs down and begin again.Â
Side Planks For Oblique Muscles
While full plank and elbow plank are a no if you have diastasis recti, side planks are right for you. They help strengthen your oblique muscles and help in diastasis recti repair. Lie on your side, place your elbow directly under the shoulder, stack your top leg in front of the other leg, and raise your upper body. Hold for 10-15 seconds and then change sides.Â
Cat-Cow Posture
Get on your hands and knees. Inhale long, and as you exhale, curve your spine upwards so that your tailbone is almost under it. Then breathe as you relax. Now, inhale and then exhale as you bend your spine downward. This way, your spine is flexing upward and downward and strengthening your core muscles. Avoid the cow posture if you have severe diastasis recti.
Kneeling Leg and Arm Extension
Still, on your hands and knees, extend your right hand forward and your left leg back as you inhale and draw your core up. Exhale and tap your right elbow to the left knee and then back on all fours. Repeat with other leg and hand. Repeat ten times on alternate sides.Â
Diastasis recti isn’t a condition to be taken lightly as it may lead to other complications as you age. You can work on diastasis recti repair by doing these simple exercises every day. Strengthening our core and oblique muscles now will make sure that you don’t have further problems in the future. It takes only a few minutes.Â
