Diastasis Recti can affect 33% of women who have had a baby, 66% who have had two babies and almost 100% of women who have three or more babies. So you will be wondering what methods are available for diastasis recti treatment. Diastasis recti treatment is simple. You cant fix a diastasis with just exercise. Whilst exercise is a fundamental part of diastasis recti treatment, treating, protecting and strengthening the muscles of the core are of utmost importance. Without this, any exercise will stretch the connective tissue and make the diastasis larger.
Diastasis Recti treatment involves a four-part process which will strengthen your transverse muscles and heal the connective tissue that joins the recti abdominus muscles together. By strengthening the connective tissue, we can reduce the separation of the muscles. Diastasis recti treatment is about positioning and protecting the weakened connective tissue.
A key part of Diastasis recti treatment is the positioning of the recti muscles; taking off the stretch from the connective tissue. This is done by using the abdominal splint provided with the No Mummy Tummy program. The diastasis is worn 24/7 (except when bathing) to ensure that it is positioned properly to allow the healing process to continue even when we are continuing our daily activity.
Protection of the muscles is another key diastasis recti treatment which is integral to the program, and ultimately the reduction in your diastasis recti separation. To reduce the stretch of the connective tissue, we must ensure we stop activities which put a stretch on the connective tissue; particularly in a forward or sideways direction. Even activities such as pilates 100’s, roll-ups, bending over to pick something off the floor or yoga positions will place a stretch on the connective tissue. Teaching clients how to move in a safe manner is key to successful diastasis recti treatment. You would be surprised how many activities of daily living we are doing which is making our diastasis recti worse! I don’t mean to scare you into thinking that everything you are doing is unsafe, so let me put your mind at ease and let you know what is safe (there are plenty of exercises and movement which are!)
Any movement which does not require you to bend over and put intra-abdominal force on the connective tissue. So safe exercises could be squats, lunges- yes, lunges are ok, push-ups on the wall/barre, crab walks with a theraband; kettlebell swings are examples of safe exercise. Any movement which shears the connective tissue open in a forward and sideways direction should be avoided (think swimming, yoga, planks, crunches). Safe exercises which can be used to replace these are side planks, side stars, side tricep push-ups, running, bike riding.
As you can see, there are various options of Diastasis recti treatment which can assist you in the reduction of your diastasis recti. Remembering that exercise alone will not treat your diastasis recti. Diastasis Recti is a medical condition and thus needs to be treated this way. Our No Mummy Tummy programs can help to reduce or eliminate any chance of getting a Diastasis Recti. We have Diastasis Recti treatment programs suitable for pre and post-pregnant women. You can start any No Mummy Tummy diastasis recti treatment program at any age, regardless of when you had your children.
If you have any questions on what Diastasis recti treatment No Mummy Tummy could provide to assist with the reduction of your diastasis recti, please contact us on 1300 217 372 or email email@example.com