Although there is no way to guarantee the prevention of the recti diastasy (separation of the abdominal muscles). Doing certain nucleus and AB exercises to prevent recti diastasy can help reduce the severity of the condition while minimizing back pain and discomfort throughout pregnancy.
“Between 35% and 60% of pregnant people have the Rectus Abdomin Diastasis (DRA), the highest incidence being in the first six weeks postpartum,” said Kasia Gondek, DPT, CSCS, Physiotherapist for female health at Femina Physical Therapy.
As your uterus and your baby grow up, there is more and more pressure on your abdominal wall. This pressure causes the Linea Alba – a line of soft tissue which connects the two sides of the Abdomin rectus (the “Six Packs muscles”) and flows to the center of your stomach – to stretch.
When the Linea Alba stretches, you end up with a gap or separation between the two sides of your Rectus Abdomin.
Can you prevent the recti diastasis?
Not completely. A certain amount of abdominal separation is necessarily to be occurred – it is only a natural part of pregnancy, says Gondek. However, you can certainly do certain things to minimize the amount of separation.
“It has been shown that the deep reinforcement of the nucleus is the most effective way to reduce the severity of the symptoms of the ARD and to help you effectively manage abdominal pressures,” explains Gondek. Your “deep nucleus” muscles include your diaphragm, transverse abdominis, multifidus and pelvic floor muscles.
“The diaphragm is our main respiratory muscle; the transverse muscle of the abdomin is wrapped around our trunk like a corset providing support for your spine and connects to the Linea Alba, the rib cage and the basin,” explains Gondek.
“Multifidi are deep stabilizers of the spine which connect a vertebra from our spine to the next. The muscles of the pelvic floor provide support for the bones of the pelvis and are also involved in the bladder, the intestine and the sexual functions.”
During pregnancy, these muscles all make overtime to help you maintain a good posture, regulate abdominal pressure and support your growing baby, says Gondek.
By doing basic pregnancy exercises, you will help all these muscles to work better, which helps minimize certain common complaints of pregnancy, such as low back pain. This can also reduce the amount of separation at the end of your pregnancy.
Here, Gondek and Kristie Alicea, CPT, pre / postnatal specialist in fitness and founder of ABC made collective, share some AB exercises to help prevent recti diastasy during pregnancy.
Warning
If you notice the leave – when the center of the stomach is protruding or bulging – stop the movement you make. It is a sign that the movement does not suit you at the moment and probably will only widen the recti diastasis. Find a different modification or exercise that does not cause stupid.
6 exercises to prevent recti diastasis
1. Abdominal and pelvic winner on the Swiss ball
Gondek recommends starting with this exercise to warm your fundamental muscles and learn to use them. It is an important skill to be used in all your training throughout the pregnancy.
“For the best results, do it every day,” says Gondek. Sitting standing with a good posture on a Swiss ball allows you to feel the feeling of better competing, she says.
