New mothers across the island are looking for ways to treat diastasis recti in Singapore. And on the other side of things, pregnant ladies are looking for strategies to protect their recti muscles and avoid diastasis recti.
Thankfully, there are diastasis recti exercises that can help protect the recti muscles! Here are five workouts you can do to protect your recti muscles.
Modified Crunch
While lying on your back and with your knees bent, wrap a towel or a belly band on your waist. Use the towel or the band to pull your abdominal muscles together and inhale deeply.
Afterwards, exhale as you contract your recti muscles and raise your head off the floor.
Crunches With Pelvic Tilt on Ball
Carefully fit the stability ball on your lower back and ensure that your body feels balanced before doing the crunch.
With your neck and head stabilized, exhale and roll your shoulders off of the ball in a crunch. Make sure that your hips are pressed away from the ball as you do the crunch.
Modified Push-Ups
Starting in a kneeling position, do your push-ups with your back and neck straight. Make sure that as you raise yourself from the floor, your core should be tight.
Make sure that your hips don't sag as you lower back down or that your hips become raised too high.
Cat Pose
Starting on all fours, make sure that your hands are aligned beneath your shoulders. Begin the move by drawing your recti muscles in, slowly exhaling and rounding up your spine toward the ceiling.
Release the spine and slowly drop the belly toward the floor.
Opposite Arm And Leg Extension
Maintaining your all fours pose from the cat pose, lift one leg straight behind and the arm opposite the leg. Reach and inhale.
Afterwards, bring your knee in toward the elbow and squeeze your recti muscles. Make sure that as you do this exercise, your back is straight, your hips are levelled and the core is tight.
Know more about avoiding diastasis recti by visiting Orchard Clinic's website.
