What exercises will really work to fix a Diastasis Recti gap? As promised I am giving you 5 of my very favorite exercises for healing, reconnecting and restoring your core. As I explained in my last post, Diastasis Recti is a symptom of excessive pressure inside the abdomen and pelvis.
If you can reverse and minimize this pressure, the outward symptoms (diastasis, hernia, or even mild pelvic organ prolapse) can be significantly reduced.
The pressure, as well as the diastasis it causes, can be corrected with alignment shifts, exercises and stretches designed to reconnect nerve pathways and optimum deep core muscular function. Don’t worry – your body wants to function right, and core strength can always be improved – it just needs a nudge to remind it what to do!
It so important when you do these exercises that you focus and move mindfully. What I mean by that is to think and feel your body as you move – don’t just go through the motions. Move with your breath – always remembering to Exhale on the Exertion.
So you exhale as you move, gently engaging your entire core. No sucking in your stomach, no butt tucking – just a subtle drawing inwards of your lower abdomen as you exhale.
Try this: Exhale through your nose, emptying your lungs of air, with your tongue pressed against the back of your teeth to feel the connection deep in your core and pelvic floor.
Go through these 5 exercises (or just pick 3 if that’s all you have time for!) every day. It will take 10-15 minutes.
Exercise 1: Heel Drop with Core Activation. Exhale as you engage the core and pelvic floor, slowly dropping one heel to the ground.
Relax on the inhale. Repeat 5 on each side.
Exercise 2: Heel Slide with Core Activation. Start with both knees bent, feet flat. Exhale as you engage the core and pelvic floor, sliding one heel slowly along the ground.
Inhale and relax, then engage, exhale and draw it back. Repeat 5 on each leg.
Exercise 3: Squat. With feet flat squat down then drive through your heels to stand, keeping shins vertical. Keep your butt out and back flat. Don’t tuck your tailbone!
Exercise 4: Abduction with Core Activation. Lie on your back and tie a resistance band around your knees. Exhale, engaging the core and pelvic floor. Pull your knees apart. Relax, inhale. Repeat 10 times.
Move with your breath, keeping your spine neutral. Don’t press your lower back into the ground.
Exercise 5: Stretch and Breathe. Step forward into a lunge, raising your arms above your head. Let your ribs open and expand outwards and sideways as you inhale deeply. Diaphragmatic breathing allows your core to function and heal.
The muscles of the front of your hips, your upper chest and shoulders, as well as right down the backs of your legs all need to release for better alignment, less intra-abdominal pressure and better core function.
And here’s my bonus 6th exercise which is probably the most important one of all… WALK. In good alignment, in barefoot shoes or shoes with minimal soles for 30 minutes every day. Seriously, the biomechanical activity of walking is one of the best things you can do for your entire body! (Learn more about it here)
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