Diastasis recti, a common condition among both men and women, occurs when the abdominal muscles separate, leaving a gap that can lead to a protruding belly and various health issues. But the good news is that diastasis recti can be corrected with the right approach and guidance. In this blog, we’ll provide you with a clear and simple guide on how to correct diastasis recti, and when you’re ready to take the next step towards your health and fitness goals, our coaching is here to support you.
Understanding Diastasis Recti
Diastasis recti is most common during pregnancy, but it can affect anyone due to factors like obesity, poor posture, or heavy lifting. The separation of the abdominal muscles weakens the core and can lead to back pain, poor posture, and difficulty performing everyday activities.
Step 1: Diagnose Your Diastasis Recti
1. Self-Check: To determine if you have diastasis recti, lie on your back with your knees bent. Place your fingers, palm-down, just above your belly button and lift your head and shoulders slightly off the ground. If you feel a gap between your abdominal muscles, you likely have diastasis recti.
2. Consult a Professional: For an accurate diagnosis and guidance tailored to your condition, it’s best to consult a healthcare provider or physical therapist.
Step 2: Correcting Diastasis Recti
1. Mind Your Posture: Pay attention to your posture throughout the day. Stand and sit up straight, engaging your core muscles.
2. Avoid Straining: Be cautious when lifting heavy objects. Use your legs and not your core to lift.
3. Strengthen Your Core: Include exercises that target the transverse abdominis, the deep core muscle responsible for maintaining abdominal tension. Pelvic tilts, bridges, and modified planks are good options.
4. Pelvic Floor Exercises: Strengthening your pelvic floor muscles can also help support your core. Kegel exercises are a good place to start.
5. Breathing Techniques: Focus on diaphragmatic breathing, which helps engage the deep core muscles. Inhale deeply through your nose, expanding your abdomen, and exhale slowly through your mouth.
Step 3: Gradual Progression
1. Patience is Key: Correcting diastasis recti takes time, so be patient with yourself.
2. Consult a Coach: Consider working with a fitness coach or physical therapist who specializes in diastasis recti. They can provide personalized guidance and exercises.
Connect with Us for Personalized Coaching
At EatWellThriveBetter, we understand the challenges of correcting diastasis recti, and we’re here to support you every step of the way. Our coaching program offers a holistic approach to health and fitness, including personalized exercises and guidance to help you heal and strengthen your core.
Don’t let diastasis recti hold you back from living your best life. Connect with us today, and let’s work together to correct diastasis recti and achieve your health and fitness goals. Say yes to healing, restoring, and embracing a stronger, healthier you!
