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Diastasis Recti
How can I get rid of diastasis recti? I had twin pregnancy and it's been 5 months after delivery my tummy looks like 6 months pregnancy belly. What should I do
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Doing appropriate exercise will not only help to heal diastasis recti but also the back pain to poor posture caused by diastasis recti,it also helps in toning and strengthening your pelvic floor muscles there by you can prevent urinary incontinence issue, hernia etc.. But it's not too late. You can start doing correct exercise under the guidance of physiotherapist. So that they guide you if you do any mistakes that makes condition worse.
Next Steps
so you must be sure about what exercise you should not do.
All crunches
sit ups
Frontal planks
Twisting movements
push ups
Health Tips
you should always roll to the side first and get up from the bed, the coning or doming may increase if you get up straightly.
Always engage TA by drawing tummy in and you can do your daily activities . Consult me online if necessary.
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Strengthening abdominal muscles the right way helps to recover from diastasis recti. Do not try to do crunches and all, it will worsen your condition. Please consult me online for the proper exercise guidance
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You should go for post natal exercise sessions.
You have different levels of exercises from basics to advanced level.
Next Steps
You can consult me online through Practo for exercise therapy sessions.
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You should yo start abdominal exercise
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This is basically gap between two medial sides of the rectus abdominis muscle . First your physiotherapist who is trained in management of postpartum muscle weakness will assess degree of diastasis recti.
Physiotherapy can make a program for improvement in pelvic alignment and toning. By few specialised design exercises you can have permanent solution. Till you should follow following things
Next Steps
Consult online with Practo and us and make a program
Take opinion of your gyanecologist if required
Health Tips
Avoid heavy and random exercises
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The key to healing diastasis recti is rebuilding your core from the inside out. You need to strengthen the transverse abdominis (TVA) muscle, which is the deepest abdominal muscle and can provide support for those muscles that have been stretched. Below exercises will help
Umbrella breathing with kegel.
Pelvic tilt on with hands and knees.
Kneeling with leg and arm extension.
Lying back and toes and tap on.
Single leg reach.
Leg extension with weights.
Also many are there but you need to perform this with expert supervision at first then you can practice this at home daily.
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Mr. Aftab Alam (PT)
Physiotherapist
10 yrs exp
Delhi
The key to healing diastasis recti is rebuilding your core from the inside out. You need to strengthen the transverse abdominis (TVA) muscle, which is the deepest abdominal muscle and can provide support for those muscles that have been stretched
Next Steps
rebuilding your core muscles
Health Tips
Consultant with a Physiotherapist
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.