Abdominal Separation

Diastasis recti (also known as abdominal separation) is commonly defined as a gap of roughly 2.7 cm or greater between the two sides of the rectus abdominis muscle. This condition has no associated morbidity or mortality.

Pregnancy takes a toll on your body. And sometimes it can do real damage that needs physical therapy to correct. With regards to mending and rectifying stomach division, additionally, know as diastasis recti after pregnancy.

There's a simple way to see whether you have diastasis recti:

- Lie flat on your back with your knees bowed.

- Put your fingers appropriate over your tummy catch and press down delicately. 

- Then lift up your head around an inch while keeping your shoulders on the ground. 

- If you have diastasis recti, you will feel a hole/gap between the muscles that are more extensive than an inch.

Exercises to Heal Diastasis Recti:

Core contraction – In a seated position, place both hands on abdominal muscles. Take little-controlled breaths. Gradually get the abdominal muscles, pulling them straight back towards the spine. Hold the contraction for 30 seconds, while keeping the controlled breathing. Finish 15 repetitions.

Seated squeeze - Again in a seated position, place one hand above the belly button, and the other below the belly button. With controlled breaths, with a mid-way starting stage, pull the abdominals back toward the spine, hold for 2 seconds and come back to the mid-way point.Finish 100 repetitions.

Head lift – In a resting down position, knees bent at 90° angle, feet flat, gradually lift the head, button toward your chest, (focus on seclusion of the abs to keep hip-flexors from being locked in), slowly contract abdominals toward floor, hold for two seconds, lower head to starting position for 2 seconds. Finish 10 repetitions.

Upright push-up – A stand-up push-up against the wall, with feet together arms-length away from the wall, put hands flat against the wall, contract abdominal muscles toward the spine, fit body towards the wall, with elbows, twisted downward close to the body, pull abdominal muscles in further, with controlled breathing. Discharge muscles as you push back to beginning position. Finish 20 repetitions.

Squat against the wall – Also known as a seated squat, stand with back against the wall, feet out in front of the body, gradually bring down the body to a seated position so knees are bowed at a 90° angle, contracting abs toward the spine as you raise body back to standing position. Alternatively, this activity should likewise be possible utilizing an activity ball set against the wall and the lower back. Complete 20 redundancies.

Squat with squeeze – A variation to the "squat against the wall" is to place a little protection ball between the knees, and squeeze the ball while lowering the body to the seated position. Finish 20 repetitions.

If you know you have an abdominal separation and want to know more about the options to help reduce it, visit our website www.nomummytummy.com.au or contact the head office team on 1300 217 372