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7 moves to help heal diastasis Recti

Diastasis Recti (DR) is a condition that occurs to a large percent of women after pregnancy and can get worse if not properly treated. Diastasis Recti is when separation occurs of the left and right side of the rectus abdominis, from the stretching of the Linea Alba, which is the connective tissue connecting the two sides of the muscle. The rectus abdominis is responsible for flexing the torso and spine as well as supporting the back while protecting organs. This is most commonly caused by excessive intra abdominal pressure, most commonly due to pregnancy.

If you are not sure if you have DR you may be able to find out by simply lying on your back with your knees bent, then place your fingertips on your belly, one hand above and one below your belly button. Slowly lift your shoulders off the ground and move your fingertips back and forth across your midline to feel for a gap or separation. If you have a gap of more than 2 ½ finger tips while the rectus abdominis is fully contracted, then you might likely have Diastasis Recti.

One of my favorite exercises to begin doing days after giving birth to start the healing process is “belly breathing”. This type of breathing begins to activate the core muscles, strengthening and engaging the pelvic floor. This can be done while in a wall sit position, sitting or lying down. Start by taking a slow deep inhale through your nose, allowing your belly to expand, while keeping your chest as still as possible. Tighten your abdominal muscles and exhale through your mouth – again keeping your chest as still as possible.

With the advice of your doctor after giving birth, try these exercises to help begin healing your Diastasis Recti. Start with 1 x 10 seconds each, and slowly work up to 3 x 30 seconds each exercise.

Do you have Diastasis Recti? What has helped you to heal? Feel free to share your experience in the comments.



Hi, I’m Bethany!

I’m a mom of four who thrives on coffee and exercise. I am saved by Grace and happily married to my best friend, Jon. Here I hope you find community and inspiration for fitness and…life. I am happy you are here!

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