10 Short & Simple Diastasis Recti Exercises To Heal Naturally

Causes and Symptoms of Diastasis Recti

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The main cause of diastasis recti is the stretching of the abdominal wall during pregnancy. However, it can also occur in individuals who engage in activities that put a strain on the abdominal muscles, such as weightlifting or sit-ups.

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The symptoms of diastasis recti include a bulge in the middle of the abdomen, lower back pain, and poor posture.

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Treating Diastasis Recti with Exercises

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The good news is that diastasis recti can be treated with exercises. Natural healing is possible with the right exercises and consistency in your workout routine.

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Exercising can strengthen the abdominal muscles and the pelvic floor muscles, which are essential in correcting diastasis recti.

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The Benefits of Natural Healing

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Natural healing is a safe and effective way to treat diastasis recti. By using exercises to correct diastasis recti, you can avoid surgery and other invasive procedures.

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Natural healing also has the added benefit of improving overall physical health and well-being.

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Safety Tips for Exercising with Diastasis Recti

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Before starting any exercise routine, it is essential to consult with a pelvic floor physical therapist. They can assess your condition and recommend exercises that are safe and effective for you.

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It is also important to listen to your body and avoid exercises that cause pain or discomfort. If an exercise feels too difficult, modify it or ask your physical therapist for an alternative exercise like transverse abdominal breathing.

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10 Simple and Safe Diastasis Recti Exercises to Heal Naturally

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Belly Breathing:

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Lie on your back with your knees bent and feet flat on the ground. Place one hand on your belly and the other on your chest.

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Inhale deeply, allowing your belly to rise, then exhale slowly, drawing deep breath from your belly button towards your spine. Repeat for ten repetitions.

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Pelvic Tilts:

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Lie flat on the floor on your back with your knees bent and feet flat on the ground. Flatten your lower back against the ground by tilting your pelvis. Hold for five seconds, then release. Repeat for ten repetitions.

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Toe Taps:

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Lie on your back with your knees bent and feet flat on the ground. Slowly lower one foot to tap the ground, then bring it back up. Repeat on the right leg and the other side. Alternate for ten repetitions.

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Hip Bridges:

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Lie on your back with your knees bent and feet flat on the ground. Lift your hips towards the ceiling, squeezing your glutes and engaging your core. Hold for five seconds, then lower back down. Repeat for ten repetitions.

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Bird Dog:

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Begin on your hands and knees with your wrists under your shoulders and your knees under your hips. Lift your right arm and left leg at the same time, keeping them straight and parallel to the ground. Hold for five seconds, then lower back down. Repeat on the other side. Alternate for ten repetitions.

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Forearm Plank:

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Begin on your forearms and knees, then extend your legs straight out behind you. Your hands should be shoulder-width apart, and your body should form a straight line from your head to your heels. Hold for 20-30 seconds, then lower back down. Repeat for three repetitions.

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Side Plank:

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Begin on your side, with just your bodyweight and forearm on the ground and your elbow under your shoulder. Lift your hips off the ground, forming a straight line from your head to your heels. Hold for 20-30 seconds, then lower back down. Repeat on the other side.

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Dead Bug:

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Lie on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle. Slowly lower your right arm and left leg towards the ground, keeping them straight and parallel to the ground. Return to the starting position, then repeat on the other side. Alternate for ten repetitions.

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Cat-Cow:

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Begin on your hands and knees, with your wrists under your shoulders and your knees under your hips. Inhale and arch your back, lifting your head towards the ceiling. Exhale and round your back, bringing your chin to your chest. Repeat for ten repetitions.

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Wall Angels:

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Stand with your back against a wall, with your feet about six inches away from the wall. Place your arms against the wall, with your elbows bent at a 90-degree angle.

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Slowly slide your arms up the wall, keeping your elbows and hands in contact with the wall. Return to the starting position, then repeat for ten repetitions.

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Incorporating Exercise into Your Diastasis Recti Healing Plan

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It is important to incorporate exercise into your diastasis recti healing plan. Aim to do these exercises two to three times per week, starting with one set of ten repetitions and gradually increasing as you get stronger. Remember to listen to your body and avoid exercises that cause pain or discomfort.

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Frequency and Duration of Exercise

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Start with two to three times per week and gradually increase to five to six times per week. Aim for at least 30 minutes of exercise per day, but start with shorter durations if necessary.

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Combining Exercise with Other Treatments

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In addition to exercises, other treatments, such as physical therapy, massage, and acupuncture, can also help with diastasis recti. Combining exercise with other treatments can speed up the healing process.

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Importance of Consistency and Patience in Diastasis Recti Healing

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Healing diastasis recti takes time and patience. Consistency is key to seeing results. Stick with your exercise routine and be patient with your progress.

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It may take several weeks or months to see significant improvement, but with dedication and perseverance, you can correct diastasis recti naturally.