how to prevent and fix the problem

Abdominal diastasis is a very common problem that affects many people, especially women. This is a separation of the rectus abdominis muscle, which consists of the separation of the rectus abdominis. Despite being a problem for many people, fortunately it is a treatable problem and can even be prevented with exercises for diastasis.

However, not just any abdominal exercise works to correct the diastasis problem. In fact, in addition to knowing the right exercises for diastasis, it is also very important to know those that are not recommended for this purpose. In fact, erroneous practices can have the opposite effect, making the situation worse.

Therefore, today we will understand what diastasis is and the recommended and non-recommended exercises to treat the problem.

What is diastasis?

Divarication, or abdominal diastasis as it is better known, is a separation of the rectus abdominis muscle, that is, the separation of the rectus abdominis. This separation occurs as a result of a stretching of the linea alba, and the separation of the central muscles of the abdomen, which forms a vertical line.

Therefore, the problem can occur due to several factors. Among them, people with a forward pelvis, obesity or hormonal elastic changes. As well as incorrect weight lifting or excessive abdominal exercises. Therefore, it can happen to anyone, man or woman, adult or child.

However, the main cause of diastasis is the tension placed on the abdominal wall as a result of the baby’s growth and movement during pregnancy. This is more common when the baby is very large, in cases of multiple pregnancies or excess amniotic fluid.

So, as we know, pregnancy results in several changes in a woman’s body. Such as weight gain, stretch marks, cellulite, enlarged belly and even the removal of muscles that in some cases do not return to their place after childbirth. This separation is normal, but when it is too large and ends up breaking the membrane that connects the two abdominal muscles, it may be more difficult for the muscles to return to normal.

In fact, a recent study found that up to 60% of women may have abdominal diastasis during pregnancy or after childbirth. Fortunately, this is a problem that can be treated with exercises for diastasis.

Diastasis care

Before anything else, you need to confirm the diastasis with a professional. Only a specialist is able to determine the distance of the muscles, which must be greater than 1.5 cm in the upper portion of the linea alba, 2.2 to 3 cm above the navel and 1.6 to 2 cm below the navel.

Once diastasis is confirmed, the patient must take some important precautions to avoid making the case worse. The most important ones are not holding your breath, not performing conventional sit-ups and high-impact exercises. Remembering that there are exercises for diastasis that work to treat the separation of the muscles.

Treatment for diastasis must be carried out by a professional who will evaluate the patient’s history, posture and other determining factors. Alternatives include improving muscle competence, function and balance. Therefore, respiratory physiotherapy, hypopressive abdominal gymnastics and muscle strengthening through the use of a belt can help. As well as exercises for diastasis.

Exercises to prevent diastasis

In the case of women who have not yet had a pregnancy, it is possible to prevent diastasis with some exercises at home. Being them:

Board

To exercise, you need to lie face down with your elbows and forearms aligned with your shoulders and resting on the floor. The tips of your feet should be on the floor, in the same alignment as your elbows. It is very important that the body remains erect and the hips raised to shoulder height while contracting the abdomen. Do 5 sets of 45 seconds with 20 second breaks.

Infra abdomen

First, lie face up, with your lower back, shoulders and head aligned to the floor. In this way, extend your arms alongside your body and bring your knee towards your head, taking your hips off the floor. Then slowly descend and repeat the movement. Do this 30 times, divided into three sets.

Side branch

To perform the side plank exercise, the person must stand on their side, with their legs together and straight. This while resting your elbow and forearm on the floor and resting your other hand on your waist. With the position adjusted, slowly raise your hips and hold the position for 30 seconds while contracting your abdomen. Repeat the exercise three times for 30 seconds each.

Exercises for diastasis during pregnancy

Even during pregnancy, it is possible to start treating and correcting diastasis. Check out some exercises for pregnant women:

Pilates

Pilates helps to strengthen the muscles in the lower and central parts of the body. Therefore, it includes the abdominal and pelvic muscles, which in addition to helping to correct diastasis will also help during childbirth.

Walk

Walking is a light exercise that can be done by anyone, including pregnant women, and which, in addition to avoiding a sedentary lifestyle, also contributes to strengthening muscles.

Bodybuilding

Weight training, when recommended by a doctor and with the supervision of a professional, can greatly help pregnant women. With low-impact exercises that do not force the trunk to bend and that help the body to strengthen.

Exercises to correct diastasis

Anyway, did you have diastasis during pregnancy? Don’t worry, it’s still possible to correct the problem with these exercises for diastasis:

Scissor sit-ups

First, lie on the floor, supporting your lower back, shoulders and head. Once done, raise your legs, with your knees bent at 90 degrees. Contract your abs and lower one leg at a time without touching your foot to the floor. Repeat the movement 10 times with each leg, alternating them.

Alternating hip rotation

Lie on the floor with your lower back, head and arms supported. Then, with your knees bent at 90 degrees, rotate them from side to side with your abdomen contracted. Repeat the movement 20 times on each side.

Bridge raising legs

Start in the same position as the previous two diastasis exercises. Then, raise your hips and lock your glutes and abs. Once done, lift one straight leg, raising and returning. Do the movement 10 times for each leg.

Exercises not recommended for diastasis

Finally, the exercises that should be avoided in case of abdominal diastasis. Basically, they are exercises that distend the abdomen. This is because this type of movement can further increase the separation of the abdominal muscles.

• Traditional abdominal: one who raises the head and torso while lying down. This exercise increases internal pressure in the abdomen and worsens diastasis.
• Sit-ups that include movement of legs and arms They should also be avoided, as they generate an increase in pressure in the abdominal region, hindering recovery.
• Trunk rotation movements.
• Exercises that rely on hyperflexion or hyperextension of the spine should not be performed during the muscle recovery phase, as they tend to move the muscles apart instead of bringing them together.
• Exercises with high bodybuilding loadthose that do not allow you to control your muscles and breathing.
• High-impact activitiesespecially those that do not allow urinary continence, those that facilitate the escape of pee.

Finally, it is important to emphasize that all of these exercises are just examples. It is essential to be monitored by a professional and recommended by a doctor who will instruct you on the best exercises for you.

Anyway, what did you think of this article? In fact, take the opportunity to also check out: What is diastasis? How to identify the problem and what to do.

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