Diastasis recti, a condition commonly experienced by women after pregnancy, is the separation of the rectus abdominis muscles. This condition can cause a protruding belly and abdominal weakness. Fortunately, there are various exercises and lifestyle changes that can help correct diastasis recti. In this comprehensive guide, we will explore eight aspects of diastasis recti correction: nutrition, exercise, breathing techniques, postural adjustments, wearing abdominal binders, avoiding certain activities, seeking professional help, and staying patient and consistent.
Nutrition
Proper nutrition plays a vital role in healing diastasis recti. Consuming a balanced diet rich in lean proteins, whole grains, fruits, and vegetables can support tissue repair and collagen production. Additionally, staying hydrated and minimizing processed foods can contribute to overall healing.
It is worth noting that some foods may cause inflammation, hindering the recovery process. Foods high in added sugars and unhealthy fats should be limited or avoided. Working with a nutritionist or dietician can help create a personalized meal plan to promote healing.
Furthermore, some supplements, such as collagen peptides, omega-3 fatty acids, and vitamin C, may aid in connective tissue repair. However, it is essential to consult with a healthcare professional before adding any supplements to your diet.
Exercise
Engaging in targeted exercises is crucial for diastasis recti correction. However, it is essential to focus on appropriate exercises that do not strain the abdominal muscles further. Core exercises that emphasize the pelvic floor and transverse abdominal muscles are particularly beneficial in closing the gap.
Examples of exercises that can help correct diastasis recti include pelvic tilts, deep belly breathing, Kegels, and modified planks. Gradually increasing the intensity and duration of these exercises over time can lead to better outcomes.
Strengthening the posterior chain, including the glutes and hamstrings, can provide additional support to the core and reduce strain on the abdominal muscles. A well-rounded exercise routine that includes cardiovascular activities can promote overall strength and endurance.
Breathing Techniques
Learning proper breathing techniques can support diastasis recti correction by engaging the deep core muscles and enhancing core stability. Diaphragmatic breathing, also known as belly breathing, encourages activation of the transverse abdominal muscles and helps prevent bulging of the abdomen during exertion.
Practicing diaphragmatic breathing throughout the day and during exercise can have a positive impact on healing diastasis recti. It is important to focus on inhaling deeply through the nose, allowing the ribcage to expand, and exhaling fully through the mouth while gently activating the core.
Incorporating breathwork into daily routines, such as during household chores or while sitting at a desk, can provide ongoing support in closing the abdominal gap.
Postural Adjustments
Improving posture is another essential aspect of diastasis recti correction. Poor posture can contribute to increased pressure on the abdominal muscles, potentially exacerbating the separation.
Making conscious efforts to maintain good posture throughout the day can help alleviate strain on the core. This includes sitting and standing with the spine erect, shoulders back and relaxed, and the pelvis neutral. Avoiding excessive slouching or arching of the back can greatly benefit the healing process.
When lifting objects, it is important to engage the deep core muscles, avoid straining, and distribute the weight evenly. Using proper lifting techniques can prevent further separation and assist in healing the abdominal muscles.
Wearing Abdominal Binders
Abdominal binders, also known as belly wraps or splints, can provide external support and stabilization to the abdominal muscles. These elastic compression garments assist in bringing the separated muscles closer together, allowing for better healing.
It is important to consult with a healthcare professional or physical therapist to determine the appropriate type and fit of the abdominal binder. Wearing the binder during specific activities, particularly during exercise or heavy lifting, can provide additional protection to the weakened abdominal area.
While abdominal binders can be beneficial, it is essential to strike a balance and not solely rely on them for diastasis recti correction. Proper nutrition, exercise, and other lifestyle modifications are still necessary for long-term healing.
Avoiding Certain Activities
During the diastasis recti correction process, it is crucial to avoid activities that may strain the abdominal muscles and potentially worsen the condition. These activities may include heavy lifting, intense abdominal exercises like crunches and sit-ups, and any movements that cause a bulging of the abdomen.
Paying attention to how the body feels during different movements can help identify activities that place excessive stress on the abdominal muscles. Adjusting or modifying these activities is essential for allowing the muscles to heal without unnecessary strain.
It is recommended to consult with a healthcare professional or physical therapist to determine which activities should be temporarily avoided or modified during the healing process.
Seeking Professional Help
Diastasis recti correction may require guidance from healthcare professionals, such as physical therapists or specialized trainers experienced in postpartum recovery. These professionals can provide personalized exercises, assess progress, and offer techniques to ensure proper muscle engagement.
Additionally, some individuals may have underlying factors, such as pelvic floor dysfunction or muscle imbalances, that can complicate the diastasis recti correction process. Seeking professional help can address these issues and provide a more comprehensive approach to healing.
Engaging in physical therapy sessions, attending postpartum fitness classes, or even participating in online programs specifically designed for diastasis recti correction can be beneficial for individuals seeking expert guidance.
Staying Patient and Consistent
Diastasis recti correction is an ongoing process that requires patience and consistency. Results may not be immediate, and progress may vary depending on individual factors such as muscle tone, tissue elasticity, and commitment to the recommended lifestyle modifications.
Consistently implementing the aforementioned strategies, such as proper nutrition, targeted exercises, breathing techniques, postural adjustments, wearing abdominal binders when necessary, and avoiding certain activities, can lead to gradual improvement.
It is important to remember that everyone's journey is unique, and unrealistic expectations can hinder motivation. Celebrating small milestones and maintaining a positive mindset throughout the healing process is key.
FAQs (Frequently Asked Questions)
Q: Can diastasis recti be corrected without surgery?
A: Yes, diastasis recti can often be corrected through lifestyle modifications, exercise, and proper care. Surgery is typically considered as a last resort for severe cases or when conservative methods do not yield desired results.
Q: How long does it take to correct diastasis recti?
A: The duration to correct diastasis recti varies from person to person. It can take several months to a year or longer, depending on individual factors and the level of commitment to the recommended strategies.
Q: Can men experience diastasis recti?
A: Although diastasis recti is more commonly associated with women, men can also experience this condition, especially after significant weight gain or intense abdominal workouts.
References:
1. Benjamin DR, van de Water AT, Peiris CL. Effects of exercise on diastasis of the rectus abdominis muscle in the antenatal and postnatal periods: a systematic review. Physiotherapy. 2014;100(1):1-8.
2. Coldron Y, Stokes MJ, Cook K, Docking SI. Are postpartum levels of relaxin associated with abnormal joint laxity or diastasis recti abdominis at 12 months postpartum? Am J Obstet Gynecol. 2008;199(6):e491-e497.
3. Spitznagle TM, Leong FC, Van Dillen LR. Prevalence of diastasis recti abdominis in a urogynecological patient population. Int Urogynecol J Pelvic Floor Dysfunct. 2007;18(3):321-328.
