Rectus diastasis is particularly common in women who have had several pregnancies, as the abdominal muscles are repeatedly stretched. Even severe overweight can stretch the abdominal muscles up to rectus diastasis. In most cases, rectus diastasis can be well treated by targeted training of the abdominal muscles. Surgical interventions are rare. You may also be interested in the article on regression gymnastics.
Exercises
The most important thing in the treatment of rectus diastasis is the strengthening of the abdominal muscles. By pulling the abdominal muscles back to their original position, rectus diastasis can be corrected. If a pregnancy is the cause of rectus diastasis, gentle strengthening of the abdominal muscles can be started directly in the early postpartum.
1). One starts by breathing in a targeted manner. Our abdominal muscles are also respiratory muscles and contract during exhalation.
In a supine position with the legs in an upright position, one inhales through the nose and then exhales slowly and in a controlled manner, as long as possible, through the mouth. At the end of the exhalation you can feel the abdominal muscles contracting. Then the navel is controlled, pulled in a star shape towards the spine and the lower back is pressed into the support.
The exercise should be mastered safely before other abdominal exercises are added. A good body feeling is essential for the correct training of the abdominal muscles. This exercise is not only suitable for women who have just given birth, but other patients with rectus diastasis can also start their training in this way.
2). The exercise is repeated about 10 times slowly and in a controlled manner. Afterwards it can be made more difficult, for example by pressing the hands against the angled thighs and gently lifting the head when breathing out.
The gaze is directed towards the hands, which exert a slight pressure against the thighs. The tension of the abdominal muscles is thus increased. 3).
Even the oblique muscles can and should be strengthened. For this, the last exercise is only slightly modified. The patient puts both hands on one thigh and looks with the head towards the hands.
The exercise should be performed first on one side and then about 10 times on the other. The tension takes place during exhalation, the lower back is in constant contact with the floor. Later on, exercises can also be done in a four-footed position, in a lateral position or with forearm support.
In the four-footed position, for example, the following exercise is recommended. 4). The patient places his hands under his shoulders, elbows are minimally bent.
The knees are below the hips, about two fists fit between the thighs, the back is straight, the gaze is inclined towards the floor. Now try to pull the belly button star-shaped against gravity towards the spine. The belly is tightened firmly up to the sides.
The tension can be kept simple at first, later the exercise can be made more difficult by lifting an arm or leg. If the rectus diastasis is particularly pronounced, a bandage or corset can help to bring the abdominal muscles together during the exercises. In physiotherapeutic treatment, the therapist can manually bring the abdominal muscles closer together during the exercises.
The exercises should be performed daily to achieve the fastest and most effective results. While rectus diastasis exists, heavy lifting and heavy strain with increased pressure in the abdomen should be avoided. Further exercises can be found in the articles physiotherapy after pregnancy and pelvic floor training pregnancy.
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