Post pregnancy - My Diastesis recti (Do's & don'ts)

I had so much changed on my body..Well what to expect....I am a mother now..But these does not means that I am totally ok with the changes on me. I find/choose myself to be more positive, took some research before giving my third birth & took the initiative to overcome on what puts me down regardless on few other things that I had gone through on those times..This photo is exectly 2 months 1 weeks of my post natal (belum sempat habis pantang 100 hari which different people happen to practice different confinement period)..bust expended due to feed my boy's tummy..had a bloated flabby belly due to the abs seperation that happen to all post pregnant womens out there too. So here are my do(s) & don't(s) while fixing/recovering from it. Hope that I could inspire all my readers who are struggling that same issues as mine...as I am still in the journey for a better lifestyle too.

What is Diastasis recti after pregnancy?

is the separation of the abdominal muscles during pregnancy, where the connection tissue called the linea alba widens to help make more room for the baby.

DO'(S)

1) Correct your posture (Rounded shoulders)

a. Doorframe Stretch

Line your elbows and hands up with the door frame and step through, going only until there’s a stretch. Don’t force your way through farther if there’s pain. This will help loosen your chest muscles which may be pulling your shoulders forward. Hold for 20-30 seconds.

b. Chest Stretch

just lie around on a foam roller or blanket. The blanket/roller should be along your spine. Lay your arms out perpendicular to your body. If you feel tingling or numbness in your hands, prop your arms up on a blanket. Start with 30-60 seconds, depending on how you feel. You can work your way up to more.

c. Band Pull Aparts

have an elastic band. These will help strengthen your rotator cuff and scapular stabilizer muscles, which will help pull your shoulders into correct alignment.

Have your feet shoulder-width apart, knees slightly bent (not locked) and keep your spine in good alignment. Think about keeping your ribs over your hips, so your hips aren’t flared out. Pull the band back to even with your torso in a slow and controlled manner, pause, and return to the front. Keep your arms straight throughout the movement. Start with 1 set of 10 reps, and try to work your way up to 2-3 sets.

d. Wall Slides

Stand with your back to a wall, trying to keep your upper back and butt in contact with the wall. Walk your feet about 12-18 inches away from the wall. Lift your hands over your head and try to press your forearms into the wall. Slide your arms up and down the wall, by squeezing your shoulder blades. Focus on your scapular movement, and don’t fret if you can’t touch your arms to the wall. Think about starting with your hands in an “I” shape and dropping them to a “W.” Start out with 1 set of 10 reps. Work your way up to 2-3 sets.

e. Chin Tuck

Performing a chin tuck will stretch out your tight neck muscles while strengthening postural muscles to help keep your head where it should be!

Stand with your back straight against the wall, with your feet about 3 inches away. While keeping your chin down, pull your upper back and back of head to the wall. Hold for 5 seconds and return to the starting position. Start with 1 set of 10 reps, and work your way up to 2-3 sets of 15-20 reps. Once you get the hang of the position you can do this at your desk or in your car while sitting down.

2) Activate the Transverse Abdominis (correcting breathing method)

You can do this TA activation from a sitting, lying or a standing position. But it is easiest to learn in a lying position as you are at postnatal period. Take a deep breathe. Now place your hand on your belly button. Take a deep inhale while letting your belly button and lower rib cage expand. Don’t let the shoulders rise (as they probably did in your first breath). Don’t let your hips tilt. Now as you exhale pull your belly button towards your spine, again without letting your hips tilt. That is action of the deep core muscle – the TA – as you exhale it is working. Try 30-40 seconds of the TA Activation Breathe, followed by rest, then repeat.

3) Pelvic Floor exercise (3-5 days of post natal – of normal birth)

a. Glute Bridge

Start out lying on the floor with your knees bent and heels close to your butt. Press your heels into the floor, which will bring your butt and hips up. Keep your core tight and hips high. Hold each rep for 5 seconds. Do 1 set of 10 reps. Work your way up to 2-3 sets.

b. Dead Bug

This helps your core pull your hips back so you can keep a neutral spine.

Lie flat on your back with your feet flat on the floor. Think about contracting your lower abs into the floor, and extend one leg out straight. Don’t let your leg touch the ground; just let it hover a few inches over, and then bring it back to the starting position. Repeat on the opposite leg. To make it more challenging, you can lift your arms over your head as you move your legs. Start out with 5 reps on each side, making each rep last about 5 seconds. Work your way up to 2-3 sets of 10, and move on to a different variation.

c. Hip Hinge

Start out just a few inches away from the wall and sit back (keeping your back in neutral spine) to touch your butt to the wall. Once you feel comfortable with that movement, step a few inches out and try again. Your knees are bent, but the movement is all from your hips, driving them straight back to the wall.

d. Toe Taps

Lying on back, lift legs to tabletop position with a 90-degree bend at knees. Tap toes to the ground, alternating legs.

3) Clean & Lean Food

(Modern/Traditional confinement food are always exceptable – this is subjective)

DON'T(S)

An abdominal condition called diastasis recti could be the cause of that rounded even still pregnant-looking-abdomen months or years after giving birth. And crunches will not only fail to improve it, but can actually make it worse.

Therefore focus on fixing the separation to the point of it is firm enough to go for further the exercise.

Do not do as follows up to 1st 3 months of postnatal:-

1) starts hard crunches variations too early

2) do heavy weights workout

3) running (2 months of post natal)

4) planks variation (atleast 3 weeks of post natal – of normal birth)

5) Fast/Process/Cold Food & drinks (atleast for 100 daysof post natal)

Standard rule:-

- Carbohydrate : gives you energy

- Protein : Repair & build up tissues/muscles

- Vitamins : (Fats & water) substitute for a sustain growth & maintanance.

- Minerals : regulate the nerve conduction and muscle irritability

So you may do more research on how to calculate your calories together with the amounts of nutrients needed for your diet.

Hopefully these could inspire you on how to deal with a better plan for your post natal. Just enjoy the motherhood moment too. Cheers.