To prevent diastasis recti is there any exercise I can do before pregnancy
Diastasis recti (DR) is a condition that occurs when the two muscles of the abdomen (the rectus abdominis) separate during pregnancy. This can cause a bulge in the abdomen and can also lead to back pain and other problems.
There is no surefire way to prevent DR, but there are some exercises that you can do to help reduce your risk. These exercises focus on strengthening the muscles of the abdomen and the pelvic floor.
Some of the best exercises for preventing DR include:
- Planks: Planks are a great way to strengthen the muscles of the abdomen, back, and shoulders. To do a plank, start by lying on your stomach. Then, raise yourself up onto your forearms and toes, keeping your body in a straight line from your head to your heels. Hold this position for as long as you can.
- Bird dogs: Bird dogs are another great exercise for strengthening the muscles of the abdomen and back. To do a bird dog, start by kneeling on your hands and knees. Then, extend your right arm forward and your left leg backward, keeping your body in a straight line from your head to your heels. Hold this position for a few seconds, then return to the starting position. Repeat on the other side.
- Kegels: Kegels are exercises that help to strengthen the muscles of the pelvic floor. To do a Kegel, simply contract the muscles of your pelvic floor as if you were trying to stop the flow of urine. Hold this contraction for a few seconds, then release. Repeat 10-15 times.
It is important to note that these exercises should not be done during pregnancy. If you are pregnant, talk to your doctor about which exercises are safe for you to do.
FAQ
- Can I do these exercises if I already have diastasis recti? No, it is not recommended to do these exercises if you already have diastasis recti.
- How often should I do these exercises? You should do these exercises 2-3 times per week.
- How long should I hold each position? Hold each position for 30-60 seconds.
- Can I do these exercises every day? It is not necessary to do these exercises every day.
- What are some other things I can do to prevent diastasis recti? In addition to doing these exercises, you can also help to prevent diastasis recti by avoiding heavy lifting, maintaining a healthy weight, and eating a healthy diet.
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