4 easy exercises to help your diastasis recti

4 easy exercises to help your diastasis recti

Diastasis Recti is the separation of your abdominal muscles, commonly exacerbated by pregnancy.

It is important to address a gap that is wider than two fingers as it can cause back pain, prolapse and incontinence. Avoid crunches and sit-ups as they can permanently weaken the abdominal muscles.

 

1. Heel taps

Lie on your back with feet raised off the ground and knees bent.  Alternate tapping your heels lightly on the ground.

 

2. Bird dog

Start on all fours with your body squared. Looking down, extend your right arm forward, simultaneously extending your left leg back, pointing fingers and toes. Hold for two seconds and alternate.

 

3. Glute bridge

Lie on your back with knees bent and feet and palms on the floor. Contract your glutes and abs and raise your hips until your body is in a straight line from shoulders to knees. Hold for two seconds then return to start.

 

4. Heel slides

Lie on your back with knees bent and feet flat on floor. Slowly slide one heel in front of you until your knee touches the ground then draw it back to the start and alternate.

 

Lilian Osigwe Editor

A Creative and Versatile Writer.  
Currently writes for SabiNews Media

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