How to START Diastasis Recti Exercises that FIX YOUR GAP | PHYSIO GUIDED Abdo Separation Repair



Start your diastasis recti exercises for healing abdominal separation with these Physio guided abdominal core exercises from https://www.pelvicexercises.com.au Michelle shows you step by step how to start to safely flatten your tummy bulge and restore your core strength by activating the correct Transverse Abdominis muscle that flattens the belly bulge caused by abdominal muscle separation.

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Doing intense abdominal curl exercises involving rectus abdominis or 6 pack muscles increases pressure within the belly. This pressure forces the abdominal tissues to stretch and bulge outwards, potentially worsening rectus diastasis. Your deep inner core abdominal muscles called Transverse Abdominis that sit beneath the outer 6 pack muscles are the correct muscles to start safely exercising. When these muscles contract, they tighten the abdominal wall which can stop the belly from bulging forwards and improve core stability.

The most important first step involves finding and correctly activating your deep abdominal muscles. Do these exercises lying down on a firm supportive surface.

Exercise 1
Starting Position: Side lying

* Position a pillow lengthways between your knees
* Lay down with the normal inward curve in your lower back
* Place your fingers on your abdominal wall just inside your uppermost pelvic bone to feel muscle activation
* Breathe into your belly and allow your belly to relax forwards completely
* Next breathe in and as you breathe out gently lift your lower belly upwards away from your pubic bone and then relax
* You should feel gentle tension or firmness under your fingers
* Avoid the tendency to overbrace or tense too strongly.

Start out holding your exercise 3-5 seconds as you breathe increasing to 10 seconds when you can. Practice this exercise 10 times in a row, 3-4 times a day.

Exercise 2
Starting Position : Lying on your back (supine)
* Lay down with the normal inward curve in your lower back, knees bent and feet supported
* Place your fingers on your abdominal wall just inside your pelvic bones
* Breathe into your belly and allow your belly muscles to relax
* Now breathe in and as you breathe out gently activate the abdominal muscles under your briefs
* You should feel gentle tension or firmness under your fingers
* Avoid overbracing or tensing too strongly.

Exercise 3
Starting Position: Sitting

* Use the same deep abdominal muscle activation technique outlined for exercises 1 and 2, this time while sitting upright. Practice this activation technique in as many positions as possible e.g. sitting to feed and nurse your baby.

Exercise 4
Starting Position: Standing

* Use the same deep abdominal muscle activation technique outlined while standing with tall posture. Practice your transverse abdominis exercises when standing throughout the day e.g. when nursing your baby.

When to Start Diastasis Recti Exercises

Try to start these rectus diastasis exercises soon after your baby is born. There is window of around 8 weeks for diastasis recti healing so this is the ideal time to start exercising your deep abdominal muscles.

#diastasisrectiexercises #abdominalseparationexercises

References:
Transverse abdominimis https://commons.wikimedia.org/wiki/File:Transversus_abdominis.png
https://upload.wikimedia.org/wikipedia/commons/d/d5/Transversus_abdominis.png Attribution modified by Uwe Gille, Public domain, via Wikimedia Commons

Lee D, Hodges PW. Behavior of the linea alba during a curl-up task in diastasis rectus abdominis: an observational study. Journal of orthopaedic & sports physical therapy. 2016 Jul;46, 7:580-9.

Source https://dianelee.ca TrA-Training.pdf

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