After giving birth, several women struggle with the reality of having a post-baby body, realising that bouncing back how their bodies look will never be an easy task.
The divarication of recti, or diastasis recti is a form of abdominal separation that occurs after experiencing giving birth. The abdominal muscle out spreads in the body’s midline. Diastasis recti can also lead to instability in the pelvic girdle.
The good news for women is that you can treat diastasis recti by closing the formed midline by activities, such as following diastasis recti exercises as an example. Here are recovery tips to follow:
Start with low-impact exercises, such as walking.
After giving birth, women will need to spend some time recovering. Their bodies should not be strained and stressed from physical activities. Some may face other problems, such as finding treatment for urinary incontinence in Singapore or postnatal care. After a few weeks, the body will soon regain enough strength to spend a couple of minutes outside for small walks. As days pass, you can gradually increase the duration from 10 mins to 20 mins to 30 mins, etc.
Perform exercises that keep the belly pulled in
Exercises such as single-leg stretches, abdominal compression and pelvic tilts are a few examples of exercises that benefit those who have postpartum belly or diastasis recti. As much as possible, avoid exercises that can bulge your abdomen forward or splay your ribs. Before doing any high-impact exercises, make sure that your body is ready.
Practise good posture and alignment
Performing diastasis recti exercises can yield better results when accompanied by good posture and alignment. Practising and making yourself used to proper posture and alignment can help guide abdominal muscles to return and slide back to their usual position.
If you are looking for diastasis recti or postnatal care in Singapore, visit Orchard Clinic for more info.
