Divarication of recti has many treatments depending on the case of the mother. One of these treatments is doing some diastasis recti exercises. These activities would help strengthen and heal the muscles after pregnancy or childbirth.
Here are some of the exercises that you could try:
PELVIC BRACE
The deep core muscles are the targets for diastasis recti exercises. In doing a pelvic brace, you need to prep your body and find a neutral spine.
All you need to do is lie on your back with your feet on the floor and bend your knees. Put your hands on the pelvis, exhale, and perform pelvic floor muscle contraction.
TRANSVERSE ABDOMINAL MUSCLE
Transverse abdominal muscle is for divarication of recti cases that focus on the internal corset by pulling the rectus abdominal muscles together. If this is the activity you will do, always remember to avoid heavy lifting, constipation, sit-ups, leg lowering exercises, and plank-type positions.
TOE DIPS
Toe dips are one of the diastasis recti exercises that focuses on the transverse and rectus abdominal muscles. In doing this, you need to ensure that there would be no bulging in your abdomen. It is best to do this four times a week.
BIRD DOG
The deep core muscles need to be strengthened, including the lower back, glutes, and abdominal muscles.
This activity is one of the easiest in recti muscles exercises. Just place your hand on your knees and put your spine in a balanced position.
CLOSING THE GAP
Neuromuscular education focuses on the rectus abdominal muscles going to the midline, closing the gap in the abdomen.
Lie on your back, feet on the ground, and bend your knees. Put a towel on your waist, then cross it. Lift your head while squeezing the towel around your waist.
If you want to do some diastasis recti exercises, visit Orchard Clinic’s website. You can check all the treatments they offer.
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