Abdominal Exercises For A Separated Rectus

A separated rectus, or diastasis recti, is a separation of the rectus abdominis muscles and is a common condition among pregnant women. Fortunately, it is not a permanent condition and can be remedied with time and specific abdominal exercises that strengthen the muscles without worsening the separation. Practice these exercises several times a day.

Kegels

Kegels help strengthen and protect the muscles of your pelvic floor. You've likely already been doing these throughout your pregnancy but to continue to benefit, you should keep doing them for several months. If you are unfamiliar with Kegels, you simply need to contract the muscles that you use to stop the flow of urine. Hold the contraction for 10 seconds then relax for 10 seconds. Repeat this for five to 10 minutes. Kegels can and should be performed on a daily basis to help your separated rectus.

Abdominal Compression

Abdominal compression is another exercise that can be performed during and after pregnancy to help prevent and repair a separated rectus. Sit or lie down and take a deep breath in, letting your abdomen expand as your lungs fill. Exhale fully while pulling your belly button toward your spine. Hold this position for five seconds then release. Repeat the compression 10 to 20 times.

Pelvic Tilts

This abdominal exercise not only improves abdominal tone but may also enhance muscular control and relieve low-back pain. Pelvic tilts can be performed standing, sitting or lying, depending on what is most comfortable for you. To tilt your pelvis, pull your pubic bone toward your naval while allowing your lower back to round outward. Hold this position for five seconds then relax. Complete 10 to 20 tilts.

Splinted Curlups

Splinted curlups should be performed in the semi-recumbent position to decrease gravitational strain on your separated rectus. Place a towel under your low back and cross it across your abdomen. As you lift your head and shoulders off the floor to perform a curl-up, pull on the ends of the towel to splint and support your separation. Perform 10 to 20 curlups.