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Exercises To Avoid Diastasis Recti

Exercises to Avoid for Diastasis Recti Recovery

Hi there, Jared from Tone & Tighten here. As a Doctor of Physical Therapy, I’ve dedicated my career to helping individuals, particularly new moms, achieve their fitness goals post-pregnancy. One common issue many mothers face is diastasis recti, a separation of the abdominal muscles often associated with pregnancy. While there are effective strategies to heal and strengthen your core, it’s equally important to know which exercises to avoid as you embark on your recovery journey. Let’s discuss the key exercises you should steer clear of to prevent exacerbating diastasis recti.

Common Exercises to Avoid

1. Crunches

Crunches are a popular core exercise, but if you have diastasis recti, they can actually do more harm than good. The repetitive forward force applied to the abdominal muscles can further stress and separate your abdominal wall. Instead, focus on exercises that engage your core without causing additional separation.

2. Sit-ups

Much like crunches, sit-ups put a significant amount of pressure on the abdominal muscles, which can worsen diastasis recti. When the muscles are not properly engaged or protected, the risk of exacerbating the condition increases. It’s best to avoid sit-ups until your core is strong enough to handle this type of movement.

3. Planks

While planks are fantastic for overall core strength, they can be problematic for those with diastasis recti. The position requires a strong and stable core, and if your muscles are not yet healed or strong enough, holding a plank can increase pressure and separation. Look for alternative exercises that allow you to build core strength without added stress.

4. Leg Lifts

Leg lifts often seem like a simple exercise, but they can place a significant downward force on the abdominal wall. This force can pull the abdominal muscles apart rather than bringing them together, which is counterproductive in healing diastasis recti. Opt for safer core exercises that support muscle convergence rather than separation.

5. Bicycle Crunches

Bicycle crunches incorporate a twisting motion that can strain the abdominal muscles. With diastasis recti, it’s critical to avoid exercises that put any twisting pressure on your core. Instead, focus on stabilizing and strengthening exercises that keep your torso in a neutral position to aid recovery.

6. Russian Twists

This rotational movement is another exercise to avoid if you’re dealing with diastasis recti. Twisting exercises can lead to an increase in abdominal separation and should be substituted with movements that focus on stability and gentle core engagement.

7. Double Leg Lifts

Double leg lifts place a tremendous amount of strain on the abdominal muscles and the lower back. This excessive load can worsen the separation of the abdominal wall in individuals with diastasis recti. Prioritize exercises that allow you to maintain abdominal support without unnecessary stress.

8. V-sit Exercises

V-sit exercises require a high level of core engagement and control, which can be challenging for those with diastasis recti. The intensity and the strain involved in holding a V-sit position can prevent your core from healing properly. Focus on exercises that encourage core activation without excessive pressure.

9. Pilates Hundred

The Pilates hundred is an effective core exercise, but it isn’t suitable for those with diastasis recti due to the forward pressure it places on the abdominal wall. As you journey through recovery, choose exercises that promote healing and core stability.

10. Boat Pose

Boat pose requires significant core strength and can be particularly challenging for individuals with diastasis recti. The strain in trying to keep balance in this position may further separate your abdominal muscles. Seek exercises that allow you to engage your core gently and build up strength progressively.

Safe Alternatives for Healing and Strengthening

While these exercises should be avoided, there are many safe alternatives to help you heal and strengthen your core. Focus on movements that engage your transverse abdominis and pelvic floor muscles in a controlled manner. Breathing exercises, pelvic tilts, and modified core exercises under proper guidance can aid in recovery.

At Tone & Tighten, we’ve designed a “Mommy Tummy Fix” program to address diastasis recti specifically. Our 21 Day Diastasis Recti Workout Challenge provides a structured plan with safe exercises and guidance to support your healing process. Join us to take control of your fitness journey and restore your core strength effectively.

Remember, every individual’s body is different, so listen to your body and progress at your own pace. If you’re unsure about whether an exercise is suitable for you, consult with a healthcare professional or a physical therapist. Let’s embrace this journey towards recovery and appreciate the strength and resilience of our bodies!

Exercises To Avoid Diastasis Recti

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