It is therefore deductible that abdominal wall training, depending on when, how much and how it is performed, can have a positive or negative effect both in preventive and therapeutic terms.
In this article we will try to shed more light on the correlation between abdominal training and diastasis, since the most easily available information is not always understandable or sufficiently thorough.
Therefore, we will better understand how to train at the abdominal level in the presence of diastasis, and also how to manage protocols for preventive or possibly therapeutic purposes.
abdominal muscles do not belong to a single muscle, but to two, typically specular on the median line.
These are the rectus of the abdomen, right and left, which structure the anterior and more superficial loggia and the abdominal girdle (they determine the front wall, which is an integral part of the core), and extend from the rib cage to the pelvis.
These muscles are physiologically separated by the so-called linea alba, a connective sheath of collagen originating from the aponeurosis of the transverse abdominal, internal oblique and external oblique muscles.
For further information: Rectus of the Abdomen ; this is why it is statistically more frequent in women who will give birth to children with a weight above the norm.Note: When the defect occurs during pregnancy, the uterus can sometimes be seen under the skin.
Statistically more susceptible to diastasis are women (even non-mothers) over the age of 35 and pluriparas (women who have had multiple pregnancies).
Poor training is a risk factor
An increased risk of diastasis is also attributed to abdominal muscle weakness and excessive performance of exercises not recommended for abdominal muscle strengthening after the first trimester of pregnancy.
This phenomenon can be related both to the increase in pressure inside the abdomen, which obviously puts a strain on the containment function of the muscle wall, and to the release of relaxing hormones such as the famous placental relaxin.
) and post partum, corrective exercise based on strengthening the central muscles - including the rectus abdominis - correlates with a lower degree of diastasis itself.However, its real effectiveness is sometimes difficult to estimate because, following childbirth and within the first 8 weeks, diastasis tends to decrease (but not disappear) autonomously.
Furthermore, as we will see below, at best the corrective exercise can participate in reducing the diastatic separation, but cannot cure it.
of the abdomen.
The most indicative example, for a trained person, is undoubtedly that of the regular (front) plank.
However, it must be specified that the abdominal girdle training should be taken care of in its entirety. So, let's not forget to stimulate the obliques as well, for example with lateral planks, and the transversals, perhaps with a stomach vacuum.
For women with pronounced diastasis or in any case not trained, it is recommended to perform exercises that are less strenuous and more oriented to sensitizing the core in complex gestures, which we will illustrate better below.
Exercises no for diastasis
Exercises that require a marked shortening of the rectus and consequent increase in intra-abdominal pressure are to be avoided, because they exert a real thrust of the contents towards the outside.
A possible negative effect on diastasis is associated with performing intense sit-ups and crunches.
remains ironed for a long time;Scientific evidence in favor of abdominal training against diastasis
A systematic review entitled "Effects of exercise on diastasis of the rectus abdominis muscle in the antenatal and postnatal periods: a systematic review"evaluated the possibility that physical exercise may or may not reduce the extent of diastasis in pregnant and / or postpartum women.
The authors reviewed 8 studies involving a total of 336 women and concluded that due to the low number and quality of the articles included, there is insufficient evidence to argue that exercise can help prevent or reduce DRAM.
It is not certain that non-specific exercise can contribute to the prevention and reduction of DRAM during gestation and after childbirth.
However, in a study conducted by the Columbia University Program in Physical Therapy it is stated that 90% of sedentary pregnant women showed DRA, compared to 12.5% of women who exercised.
The mean of the DRA measured at 4.5 cm above the navel was 9.6 mm (± 6.6) for the active group versus 38.9 mm (± 17.8) for the sedentary group.
The mean DRA located at the navel was 11.4 mm (± 3.82) for the active group versus 59.5 mm (± 23.6) for the sedentary group.
The mean DRA located 4.5 cm below the navel was 8.2 mm (± 7.4) for the active group versus 60.4 (± 29.0) for the sedentary group.
How to train abdominal strength against diastasis
The recommended exercises for abdominal strengthening training against diastasis are generally the following:
- Core contraction: In a seated position, place both hands on the abdominal muscles. Take short, controlled breaths. Then slowly contract the abdominal muscles, pulling the belly in (towards the spine). Maintain the contraction for 30 "", always checking the breathing. Complete 10 repetitions (rep);
- Seated squeeze: Back in a sitting position, place one hand above the navel and the other underneath. Controlling the breaths, considering the starting point approximately halfway through the movement, pull the abdominals back towards the spine, hold the position for 2 seconds and return to the halfway point. Complete 10 rep
- Head lift (lifting the head, which Not it's a complete crunch!): in a lying position with the knees bent at 90 °, slowly raise the head with the chin towards the chest (concentrating on the isolation of the abdominals to prevent the hip flexors from being engaged), hold the position for two seconds, lower the head in the starting position for 2 seconds. Complete 10 rep
- Upright push-up (vertical push-up): This is a classic push-up to be performed standing against the wall. With the legs and arms at the same distance from a wall, place the hands against the wall, contract the abdominal muscles, then lean the body towards the wall itself and, with the elbows flexed down near the rib cage, contract the muscles further abdominals while controlling breathing. Then release the muscles returned to the starting position. Complete 20 rep
- For more trained people it is possible to increase the inclination by running it against a table - suitably leaning against the wall - or even replacing it with a front plank;
- Squat against the wall (also known as a seated squat): from standing with your back to the wall, feet turned forward and at a distance of approximately 50 cm, slowly assume the sitting position, stopping at an angle. of the knees 90 degrees, contracting the abs as you descend and as you go up. Optionally, this exercise can also be performed using a fitball placed against the wall. Complete 20 rep;
- Squat with squeeze (squat with squeezing): it is a variation of the previous one and consists in placing a small ball between the knees by squeezing it while assuming the sitting position. Complete 20 rep.
In addition to the above, a study by "Touro College" concluded that the "quadruped" position may offer even more effective results. This is defined as a posture in which the body weight is supported by both arms and both legs. In this position, the subject begins with the back flat and in line, then contract the abdominal muscles towards the spine and maintain the position for 5 "", then return to the starting position. Complete two sets of 10 rep.
There are also other motor treatment options for abdominal diastasis. This is the case of postural gymnastics, education and training on the physiology of adequate lifting, manual therapy for soft tissue mobilization, myofacisal release and taping.
Other recommended methods to strengthen the abdominal muscles are Pilates, certain forms of yoga and non-intense functional training.
To learn more: Sculpted abs: How to get them of the rectus abdominis, or recruiting the transverse and obliques, rather than shortening and compression.For the correct exercise routine it is advisable to contact a personal trainer or physiotherapist.
, which is based on the folding on itself and subsequent suturing of the linea alba (creates a narrower abdominal wall), or on the positioning of a reinforcing containment net.
A laparoscopic technique can be used in adult females.
Furthermore, in infants who show marked diastasis, complications may also appear which need to be corrected surgically.
Note: If a child with this condition develops vomiting, redness or pain in the abdominal area, it is necessary to consult a doctor.
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