In Restore Your Core’s educational article discussing diastasis recti exercises they cover how the exercises covered in their program help target the symptoms of diastasis recti and close the gap.
Lauren O’Hayon, the founder of Restore Your Core, has developed her exercise and rehabilitation program through 20 years of experience working with body movement and core restoration. Her source covering intelligent exercise and core functionality helps those interested in core recovery learn more about helpful exercise routines and how to perform them.
According to sources, engaging in mindful daily routines and activities can greatly aid in healing and preventing a diastasis recti. RYC mentions that appropriate breathing patterns, practicing proper posture, and engaging in healthy core strategies can greatly aid in protecting your core and increase its functionality. Although breathing may seem simple enough in your day to day experience, you may be surprised at how often people breathe improperly. Restore Your Core seeks to help people understand how seemingly simple tasks can actually place excess pressure on your core.
Breathing properly and practicing appropriate posture can greatly reduce your risk of developing a diastasis recti. Deep lung breathing (3-D rib breathing) and standing up straight allows your core to relax during your day to day activities. When approaching core strength building exercises and function routines, it is necessary to do so without making subconscious compromises. RYC mentions that it is very common for those exercising to compromise their physical health while performing.
Many of the exercises that RYC considers as helpful for diastasis recti include yoga poses – these include stretching poses, proper core engagement positions, and fully body engagement movements. Below is an exercise taken and addressed by the RYC team.
Seated Side Bend:
“Sit comfortably. Possibly on a block or some pillows. Hold a yoga strap or belt overhead. Bend your elbows slightly to take the stress off of your neck and shoulders. Exhale, blow candles, tighten your core and side bend right and then exhale to go left. Your core should not bulge, brace or push out as you do these. These are great for upper body mobility, torso length and strength and are a great way to work your core without strain.”
To learn more about diastasis recti exercises, visit RYC’s website: https://restoreyourcore.com/learn/
RYC adds a mindful note regarding the exercises addressed in their article. In order to properly perform the exercises that best help restore your core and encourage functionality and strength, it is important that proper breathing techniques are practiced. Forgetting the importance of proper breathing or making compromises during your exercise can greatly hinder your healing.
According to the source, there are also exercises that are entirely unhelpful for diastasis recti healing. Listed in the source as exercises that stretch or apply pressure to the abs or belly and any exercises that may cause the abdominal wall to bulge. It is important to not rush the healing process. Healing takes time, but is possible.