Sure, I can definitely help you with that. Here’s an article on “Transforming Your Abs: Diastasis Recti Before and After”
Diastasis recti is a condition that occurs when the rectus abdominis muscle (the one that runs down the middle of your stomach) separates. This can happen during pregnancy or after giving birth, but it can also occur in men and women who do a lot of repetitive movements or heavy lifting. Diastasis recti can cause back pain, incontinence, and other health problems if left untreated. In this article, we’ll discuss how diastasis recti is diagnosed, what exercises you can do to close the gap in your abdominal muscles, and what kind of results you can expect.
Diagnosing diastasis recti
The most common way to diagnose diastasis recti is by performing a physical exam. Lie on your back with your knees bent, and place one hand on your stomach just above your belly button. Lift your head slightly off the ground while pressing down with your fingers. If you feel a gap between your abdominal muscles wider than two finger widths or a bulge when you lift up, then there’s a good chance that you have diastasis recti.
Exercises to close the gap
The first step in treating diastasis recti is to avoid any activities or exercises that put extra strain on your abdominal muscles. This includes traditional ab exercises like crunches or sit-ups as well as anything that requires twisting or bending at the waist.
Instead, focus on gentle exercises designed specifically for strengthening the transverse abdominis muscle (the deepest layer of muscle in your abdomen). These include pelvic tilts, seated marches, and heel slides. You may also benefit from doing Kegels (pelvic floor exercises) to improve bladder control.
What kind of results can you expect?
The length of time it takes to close the gap in your abdominal muscles will vary depending on several factors, including the severity of your diastasis recti and how consistently you perform the prescribed exercises.
In general, you may start to see results within a few weeks of starting an exercise program. However, some people may need several months or more to fully close the gap. It’s important to be patient and dedicated to your exercise routine if you want to see lasting results.
Diastasis recti is a separation of the rectus abdominis muscle that commonly occurs during pregnancy or after childbirth. It can cause back pain, incontinence, and other problems if left untreated. The condition is diagnosed by performing a physical exam, and treated with gentle exercises designed specifically for strengthening the transverse abdominis muscle. Results will vary based on severity and consistency of exercise routine but can usually be seen within a few weeks up to several months.