Diastasis recti physical therapy has been proven to be one of the most effective ways of repairing abdominal muscle separation which is also known as diastasis recti. If you are looking for the right diastasis recti exercises to promote healing then this is the right article for you. Diastasis recti is a condition where the 6 pack or outer rectus abdominis muscles are separated where they join in the abdomen’s midline. Unfortunately, a lot of women return to the wrong abdominal exercises with a diastasis which can delay or prevent recovery. This can later contribute to a wide range of associated conditions.
Treatment of diastasis recti
There are various treatments for this condition which include avoiding inappropriate abdominal exercises, appropriate deep abdominal exercises, modifying daily activities to avoid putting a lot of strain to the abdomen and binding the abdominal muscles together.
Measuring diastasis recti
This condition is mostly caused by extreme stretching of the abdominal wall when someone is pregnant or the forceful bearing down labor phase. The condition occurs when the membrane that joins the 2 rectus abdominis muscles are split. If the separation of your muscles is more than two fingers spaces apart then the condition is referred to as rectus diastasis or diastasis recti.
The right exercises
If you have diastasis recti, your physiotherapist may recommend a variety of exercises to help you recover your core control. This will then promote healing. It is important to avoid doing intense core abdominal exercises such as heavily loaded resistance exercises and abdominal curls during your recovery. Doing these activities will increase strain on your upper abdominal muscles and cause them to separate rather than heal.
Activate the deep abdominal muscles
When you go for diastasis recti physical therapy near you, you will be given specialized exercises to help you activate the deep abdominal muscles. You can do this in side-lying. Begin the exercise by lying on your side. Activate your lower abdominal all by drawing inwards the area under your briefs. Stay in this position for up to ten seconds and make sure you breathe normally when in this position. Relax your abdominal wall to the resting position. Make sure your upper abdomen remains relaxed when doing this exercise.
Lying flat
You can also activate your deep abdominal muscles by lying flat. Begin by lying on your back and bend your knees. Make sure your feet are flat. Maintain the normal inward curve in your lower back. Put your fingers on your lower abdominal wall and gently activate your deep abdominal muscles. Maintain this activation for up to ten seconds and maintain normal breathing throughout and get back to a resting position. Make sure your abdomen is relaxed while doing the exercise.
Bent knee fall outs
During your diastasis recti physical therapy, your physiotherapist will instruct you to start by lying on your back with your feet flat and knees bent. Keep the normal inward curve throughout in your lower back. Activate your lower abdominal muscles and lower the right bent leg to the right. Keep the left knee bent and make sure it is pointing upwards. Your pelvis should be stable. Return to your right leg to your starting position when you detect any movement in your trunk.
