Diastasis After Childbirth: Recovery Complex

How to eliminate postpartum diastasis?

Many women experience abdominal muscle separation after childbirth and simultaneously struggle to find reliable information on how to eliminate postpartum diastasis. Exercises available online are not always safe. Therefore, exercises for diastasis recti after childbirth should only be performed under the supervision of a qualified specialist. Such services are offered by the online course program.

Postpartum diastasis: what not to do

First of all, it is important to understand that exercises for abdominal muscle separation after childbirth should not be started earlier than 5-8 weeks after natural delivery and 8-12 weeks after cesarean section. The fact is that during this time, the abdominal muscles may recover on their own, and it is too early to talk about diastasis.

It’s also important to understand that if a woman is diagnosed with diastasis postpartum, classic abdominal exercises are strictly contraindicated – as they will only worsen the situation. Therefore, exercises for postpartum diastasis should not include any variations of planks, crunches, or push-ups. Some mothers practice stretching the abdominal muscles in hopes of healing diastasis postpartum, which is strictly prohibited – it will only worsen the condition.

Lifting heavy objects is also unacceptable. Since the baby has some weight, carrying should be done using slings or other devices that ease the load on the abdomen.

Abdominal muscle separation postpartum: how to restore your former shape

To start restoring abdominal shape after childbirth, it is first necessary to determine the degree of muscle separation. Only a surgeon can do this through a manual examination or ultrasound. The doctor will provide recommendations on further actions. Most often, special exercises are prescribed as treatment, and advice on performing them can be obtained from an online course trainer. However, in particularly severe cases, surgical intervention is required.

Diastasis after childbirth: how to eliminate it (exercises)

When a woman is diagnosed with diastasis of the rectus abdominis muscles after childbirth, exercises can begin from the day of diagnosis unless otherwise recommended by a doctor. Typically, gymnastics or swimming is used in this situation. Many yoga exercises are also suitable for restoring abdominal muscles.

Gymnastics is a classic method of recovery from diastasis after childbirth. Exercises to overcome diastasis are not too intense and involve a gentle load, because the main thing in such a situation is not to harm. You can harm yourself even by performing gymnastics carelessly, trying to increase the load, and doing more sets, hoping to get rid of diastasis of the abdominal muscles after childbirth faster, which is highly undesirable.

So, the following exercises will help deal with diastasis:

1. Bending the legs from a lying position. The legs should be bent alternately, slowly, without lifting the foot off the floor. Perform 15-20 repetitions for each leg per workout.
2. Pelvic lifts from a lying position on the back, knees bent. Perform slowly, not too much amplitude, to avoid inadvertently straining the abdominal muscles.
3. Breathing exercises. This involves following the basic rules of proper breathing: inhale through the nose, hold breath for 2-3 seconds engaging the abdominal muscles, and exhale through the mouth. All this should be done with a straight posture.

Yoga can also help effectively address the issue of a protruding tummy, though not all poses are allowed with diastasis. Therefore, for those who find regular exercises boring and find yoga more interesting or familiar, there is a suitable online course training program that includes yoga sessions.

Swimming helps treat diastasis with minimal risk of overstraining the abdominal muscles, as the load is mitigated underwater. However, it’s still not advisable to practice on your own for health purposes – to solve the problem through swimming, you will also need to find a competent instructor.

Do not expect quick results from regular exercises to eliminate diastasis: even treating minimal muscle separation takes several months. More severe forms of the condition may not disappear for several years.

Additional ways to combat diastasis

Physical exercises are the main way to combat diastasis. To speed up the recovery process, additional measures are used:

1. Wearing a brace. It is used to reduce the load on the damaged muscles.
2. A special diet. It is selected with the help of a specialist. A nutritionist from the online course will provide dietary recommendations that help with diastasis.
3. Consumption of juices, compotes, mors drinks – all of these are sources of vitamins C and A, which are necessary for connective tissue.
4. Massages, masks, wraps, and other cosmetic procedures.