What Pilates Training or Exercises Are Good for Healing Diastasis Recti?
Diastasis recti is a condition where the two muscles (rectus abdominis) that run vertically down the center of the abdomen separate. This can happen during pregnancy as the uterus expands and puts pressure on the abdominal muscles.
Pilates is a low-impact exercise that can be a good way to rehabilitate diastasis recti. The exercises are designed to strengthen the core muscles and improve posture. This can help to close the gap between the two muscles and reduce the symptoms of diastasis recti.
Some specific Pilates exercises that are good for healing diastasis recti include:
- Plank: This exercise strengthens the core muscles and helps to improve posture.
- Side plank: This exercise strengthens the obliques and helps to improve posture.
- Double leg stretch: This exercise stretches the hip flexors and helps to improve posture.
- Bird dog: This exercise strengthens the core muscles and helps to improve posture.
- Swimming: This exercise strengthens the core muscles and helps to improve posture.
It is important to start slowly with Pilates exercises and gradually increase the difficulty as your core muscles get stronger. It is also important to listen to your body and stop if you feel any pain.
FAQs
- What is the best way to treat diastasis recti? Pilates is a good way to rehabilitate diastasis recti, but it is important to talk to your doctor before starting an exercise program.
- How long does it take to heal diastasis recti? The time it takes to heal diastasis recti varies depending on the severity of the condition. With regular Pilates exercise, most people can see some improvement within a few months.
- Can I do Pilates if I have diastasis recti? Yes, Pilates is a good way to rehabilitate diastasis recti. However, it is important to start slowly and listen to your body.
- What are the benefits of Pilates for diastasis recti? Pilates can help to strengthen the core muscles, improve posture, and reduce the symptoms of diastasis recti.
- What exercises should I avoid if I have diastasis recti? Exercises that involve crunching or sitting up should be avoided.
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