Exercises to counteract diastasis in pregnancy

, or diastasis of the rectus abdominis, consists of the separation of the right rectus abdominis muscle from the left rectus abdominis muscle. Doctors speak of abdominal diastasis when the right abdominal muscle distances itself from the left abdominal muscle by at least 2.7 centimeters. This condition of the abdomen mainly affects newborns and pregnant women.

In pregnant women, the cause of abdominal diastasis is "excessive stretching of the rectus abdominis muscle, induced by the" expansion of the uterus. The characteristic clinical manifestation of abdominal diastasis is a kind of growth, which forms from the xiphoid process of the sternum to the " navel, which causes muscle tension in the muscles of the abdomen.

It is essential, in the presence of abdominal diastasis during pregnancy, to avoid any type of exercise that puts a strain on the rectus abdominis. Instead, give priority to the movements that activate the transverse abdomen.

Although, in most cases, abdominal diastasis resolves within a year, in the most acute and severe forms, accompanied by important symptoms, abdominoplasty surgery is necessary.

. Exercise is one of the most effective ways to support this healing, but incorrect exercise can delay the process. Before returning to the fitness routine, it is essential to train the deepest core muscles, the transversus abdominis (or transversus muscle). of the abdomen), to co-contract with the pelvic floor so that the diastasis of the rectum can heal. After consulting your gynecologist, you can follow the following exercises, which help to find a deeper contraction of the central muscles, re-educating your muscles to work together.

to widen as you relax the pelvic floor (the muscles that contract to prevent the simulus from going to the toilet).

Note: In the presence of pregnancy incontinence, it is helpful to practice in the shower.

pelvic.

To work your deeper muscles, as you exhale, draw your abs towards the center as if you were tying a corset.

bent and feet flat on the floor, keeping the spine in a neutral position.

As you exhale, raise your right leg to a bent (table) position while hugging your abs, and engage the pelvic floor.

As you inhale, return your foot to the floor and release the pelvic floor. Alternate and repeat 10 times.

Later you can start with your legs on the table to make the exercise more intense.

Keeping your knees bent 90 degrees is important to avoid putting too much strain on your abs, so following the rhythm and tuning in to your body is recommended before trying any straight-leg abdominal exercise variations.

and inhale to fully release the abdomen.

You can add opposite arms and legs to further intensify the exercise.

Diastasis in pregnancy: pelvic physiotherapy

In addition to therapeutic exercise, manual therapy can make a huge difference in the timing of healing and help manage common postpartum pain such as lower back, hip and pelvic pain. See a pelvic physiotherapist, ideally six weeks later. childbirth is a way to facilitate the healing process, able to counteract common postpartum symptoms such as pelvic pain and urinary discharge; as well as preventing problems in the future.