Introduction
Diastasis recti, the separation of abdominal muscles due to excessive strain or pregnancy, can affect women and men alike. Although it is most commonly diagnosed during pregnancy or postpartum periods, diastasis recti can also develop later in life due to factors like obesity, poor posture, or repetitive movements. In this article, we will discuss how to fix diastasis recti years later through various exercises, lifestyle changes, and professional treatments.
Diaphragm Breathing
Diaphragm breathing is a crucial technique that helps strengthen the deep core muscles responsible for proper posture and abdominal support:
1. Begin by lying on your back with your knees bent and feet flat on the floor.
2. Place one hand on your belly button and the other on top of your diaphragm (just above your navel).
3. Inhale deeply, focusing on expanding your ribcage and filling your abdomen with air.
4. Exhale slowly while drawing your belly button inward toward your spine, engaging your transverse abdominis muscle.
5. Perform 10-15 repetitions of diaphragm breathing daily to improve core strength and stability.
Transverse Abdominal Strengthening Exercises
Focus on exercises that target the transverse abdominis, the deepest layer of your abdominal muscles:
1. Pelvic tilts: Lie on your back with your knees bent and feet flat on the floor. Flatten your lower back against the floor by tucking your pelvis inward. Hold for a few seconds before releasing.
2. Bridge pose: Begin lying on your back with your knees bent and feet flat on the floor. Lift your hips off the ground while keeping your shoulders and head on the floor. Engage your core muscles to maintain a neutral spine.
3. Dead bug exercise: Lie on your back with your arms extended overhead and your legs in a tabletop position (hips and knees at 90-degree angles). Exhale as you lower one arm and leg toward the floor without letting your lower back arch or ribcage flare open. Inhale to return to the starting position. Repeat on the opposite side.
4. Heel slide exercise: Begin lying on your back with both legs extended. Slowly slide one heel along the ground while keeping your pelvis still and avoiding movement in your lower back. Return to the starting position and repeat on the opposite side.
5. Cat-cow stretch: Get on your hands and knees, aligning your wrists beneath your shoulders and your knees beneath your hips. Arch your back upward toward the ceiling as you inhale, then round your spine downward as you exhale, drawing your belly button toward your spine.
Lifestyle Changes
Lifestyle changes can also contribute to healing diastasis recti years later:
1. Maintain a healthy weight by following a balanced diet and engaging in regular exercise.
2. Avoid exercises or activities that increase intra-abdominal pressure, such as crunches, planks, or heavy lifting.
3. Improve your posture by engaging your core muscles throughout the day and avoiding slouching or hunching over.
4. Reduce stress through relaxation techniques like meditation, yoga, or deep breathing exercises.
5. Seek professional guidance from a physical therapist who specializes in diastasis recti rehabilitation.
Professional Treatments
In some cases, professional treatments may be necessary to address severe or persistent cases of diastasis recti:
1. Manual therapy: Techniques like visceral manipulation and myofascial release can help mobilize connective tissues and realign abdominal muscles.
2. Ultrasound therapy: Non-invasive ultrasound treatments can stimulate collagen production and improve muscle tone.
3. Electrical muscle stimulation (EMS): This technique uses electrical impulses to contract and strengthen abdominal muscles, promoting healing in cases of diastasis recti.
4. Surgical intervention: In rare cases where non-surgical methods have failed, surgical repair may be considered. Consult with a qualified surgeon experienced in treating diastasis recti for an evaluation.
Exercises to Avoid
Certain exercises can exacerbate diastasis recti and hinder healing:
1. Crunches and planks: These exercises increase intra-abdominal pressure and may worsen separation.
2. Heavy lifting: Lifting heavy weights can strain abdominal muscles, slowing down the healing process.
3. High-impact activities: Running, jumping, or other high-impact activities can aggravate diastasis recti by increasing intra-abdominal pressure.
4. Double leg lifts: This exercise can put excessive stress on abdominal muscles and should be avoided until healing has occurred.
5. Excessive twisting or bending: Movements that involve excessive twisting or bending can strain abdominal muscles and slow down recovery.
Conclusion
Although diastasis recti can be a challenging condition to treat, there are numerous strategies available to help heal this common postpartum issue. With patience, persistence, and the right guidance, you can regain your core strength and confidence. Remember that everyone’s body is unique, so what works for one person might not work for another. Listen to your body and seek professional advice if necessary. By staying committed to your healing journey, you can overcome diastasis recti and enjoy a stronger, more stable core.