Time is the most precious asset for moms, let’s utilize time the best we can so we can form a good habit! So if you are a more visual person, watch the 3 workouts and do it along with me right here in this video.
If you want to read the 3 exercises, then here they are:
1) Deep Breathing
Now you might be wondering why breathing is considered an exercise for DR.
That’s because when we were pregnant, our beautiful babies squish our organs all over the places in our tummy and put pressure against our diaphragm, and our lungs are somewhat compressed.
We tend to breath very quickly to get the oxygen in and out, this is called the shallow breathing. Basically, you will see your upper chest rising up
and down.
After we off load our babies, we tend to continue to breath in this pattern because we
have become accustomed to breathing this way after many months in pregnancy.
Vice versa, you might be in the stage of learning how to breathe again, so you try to
take a deep inhale but you are putting all the pressure against your belly. You see your belly rising up and down but there is no back expansion. We call this the belly
breather.
Therefore, it’s important to correct this breathing pattern so that you are truly connecting to the muscles where it needs works the most for healing your DR.
Begin to place 1 hand between your rib cage and belly, and the other hand on the
back of your rib cage. When you take a deep breath, you should see your rib cage and
belly rising up, AND your back is expanding like you would feel pressure against your
palm.
This is what we called the 360-degree breathing.
When you exhale, gently pull your pelvic floor up and exhale very slowly until no more air in the lung. Repeat this 10 times! You can do this kneeling on a yoga mat with or without a block, or sitting on a sturdy chair.
It might be hard to feel anything especially if you have a weak core, but give it some time and practice it, you will see the difference slowly!
Continue to the 2nd exercise:
2. Squat
Squat are incredible core exercise although it might look like you are working on your legs
and glutes.
Squats are day to day movements that we utilize all the time without thinking such as walking up and down the stairs, bending to the floor to pick up your baby or toys.
When we learn how to squat properly, not only does it help to heal your diastasis recti, it also
make you more flexible.
Try squatting in front of the mirror so you can watch your form.
Start standing with feet just wider than hip, toes point forward and press your hands together in front of your chest for balance.
Take a deep inhale, the exhale as you squat slowly, send your hips back, pull your pelvic floor up, engage your core, then bend your knees to the lowest you can go while keeping yourchest lifted and a flat back.
Another option you can try is holding on to the door knobs as you squat. Instead of pressing
your hands together, place each hand to hold on the door knob of a regular door, use the door
knobs to give you leverage so you can practice to go deeper.
Please note if you have injury or knees issues, squat might not be the best exercise for you.
The Diastasis Recti Exercises You Can Do Conveniently:
3. Ball squeezing with your thighs standing
You will need a squishy children ball, mini pilates ball or even a cushion would work.
Essentially we want to create feedback here. When you feel like you are actually squeezing
something, it will cue the area and you will work harder diastasis recti exercises !
Stand hip width apart, put the ball between your thighs. Take an inhale as described above
#1, and exhale.
As you exhale, squeeze the ball until you let all the air out of your lungs.
Watch your posture as you are standing. Your eyes and head should be forward, shoulders are
relaxed and not slouching.
