Preventing Diastasis Recti During Pregnancy & A Free Gift!

Have you heard of Diastasis Recti?

If your like most women I work with, then you may not even be aware of what it is during your pregnancy until after you have it.  OR a lot of women are never even aware they have it!

But, if you’ve stumbled upon this blog post early in your pregnancy than all the better to start taking precautions to avoid it.

Don’t worry if your later in your pregnancy–it’s not too late to work on avoiding further separation and healing in the postpartum.

Preventing Diastasis Recti in Pregnancy

Diastasis Recti is the separation in the rectus abdominis muscle from the linea alba, usually due to the force of your growing baby in the uterus coupled by the laxity of your connective tissue from pregnancy hormones.

 

I have seen this happen tons of time!  Usually about a 2-3 fingers width, but it’s not unheard of to go to 5 or 6 fingers.  Especially, with subsequent pregnancies!

Usually, my clients will tell me their doctors suggest surgery!  Sometimes it’s necessary, but not always.  I’ve seen five finger gaps heal in 6 weeks with a good nutrition and fitness plan in place.  The key is to remain patient and dedicated and have an educated professional for guidance and motivation. 

Since it is so common in pregnancy, I want to give you a few exercise to avoid so that you don’t create or exacerbate a current separation.

 

Exercises To Avoid:

  • Crunches, sit-ups, and other oblique exercises
  • Front loaded exercise like the traditional plank and push-ups
  • Heavy Lifting (especially lifting with-out proper form and breathing)
  • Twisting and overstretching yoga poses or exercises
  • Hands and Knees Position for an extended amount of time

 

Don’t freak out! You can do plenty of exercise and at a pretty good intensity.  But, just be careful.  I know you can train hard and do most things, but if you are not careful, you can end up with this terrible split in the abdomen.  Not so fun!  Even if you’re normally physically fit!  I’ve seen it happen to very athletic women because they’re not avoiding the potentially damaging exercises.

Exercising makes an enormous difference during pregnancy.  You’ll feel better without so many aches and pains, have better digestion and avoid constipation, you’ll sleep better, and have a faster and easier delivery!

 

A Few Tips on What You Should DO:

  • Work Your Transverse Abdominals (corset muscles) with exercises like pelvic tilts and side Planks
  • Practice my “Conscious Mama Breath” engaging your entire pressure system to work on cue
  • Practice good posture
  • Visit a Women’s Health Physical Therapist that specializes in Diastasis Recti  ( I suggest this to my clients before we begin a  program so they can have an official diagnosis and also approval to exercise)

Save and print my Free Posture Checklist and post it somewhere where you can be reminded of it daily!  A free gift for you!

Pregnancy Posture

 

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Did your abs separate during pregnancy?

xoxo,

Angela

 

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