When a woman gives birth, she wants to regain her figure from before she got pregnant, but sometimes her gut becomes loose and no matter how much she watches her diet, that does not improve! Have you heard of diastasis recti? During pregnancy, the chances of having it are increased because the recti separate to make room for the uterus and the growing baby. What daily actions can we do or, rather, avoid if you suspect you have diastasis? I'll tell you about it below!
Before doing exercises to recover from a diastasis, we have to take into account certain preventive measures, and that it is as important to do the recommended exercises as it is to take these precautions:
1. Don't do sit-ups
I mean those that we consider to be 'lifelong' (for the rectus abdominis and the internal and external obliques of the abdomen) or any other exercise where you have to do rotations or twists, because these types of exercises can aggravate diastasis of the rectus abdominis (for example there are Pilates exercises that we should modify in this case and also do yoga postures that extend the abdominals with great control, such as the cow or dog position).
2. Do not pick up heavy objects
It is complicated, but raising your children can be a cause that perpetuates and / or aggravates your diastasis, so we must be very aware and, when we have to catch them, always do it with a lot of control so that our abdomen does not protrude and we do not become more hurt.
3. Do not run, do not jump or do exercises that cause abdominal hyperpressure
In general, avoid exercises that involve impact: running, jumping rope ... at least until we improve our diastasis and we can do these exercises without noticing that our abdomen bulges.
4. Do not leave the exercises that your physiotherapist prescribes for tomorrow
Starting as soon as possible to do the exercises to correct the diastasis recti after childbirth will make us more likely to reduce this abdominal separation; But even if time has passed, start as soon as possible, you can always improve (even if you have been told that you have to undergo a surgical operation, doing the exercises will make the surgery have a better recovery and a higher percentage of success).
5. Be careful when coughing or sneezing
Try to place your hands on the abdomen area to hold it in place, and not to distend the belly or bulge the abdomen.
6. Do not abuse abdominal girdles, look for a specific one for diastasis and do not use it continuously and indefinitely
The important thing is to put it on when you are lying down, so that we do not put pressure on the gut and pelvic floor and look for one that supports us but without causing more pressure in the area; first adjust the area below the navel and then gradually adjust the rest of the girdle upwards; If instead of being continuous, the girdle can have two or three 'bodies' (parts), the better we can adjust it.
7. Go to a qualified professional
To your midwife or physical therapist specialized in pelvic floor. Do not put yourself in the hands of someone who does not know how to diagnose your diastasis well and who promises you that with abs you will improve, because surely not only will it not get better but you can get worse. You need other types of exercises that are based on the activation and control of the transverse abdominis, which is the deepest muscle in the abdominal area (among them are the hypopressives, but they are not the only technique).
It doesn't mean that you won't be able to do any of this anymore. The important thing is to become aware of your body, to know what things can harm you if you do them uncontrollably, and those exercises that can help you. And as you progress in your recovery, you will see how every time you can do more things without discomfort and without aggravating your separation of rectums.
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