Last year, while doing crunches, I noticed a small bulge between the six-pack muscles. I ignored it, thinking that this is normal and it would have been there, but I didn’t notice it before.
Few days later, the same bulge had increased. This created a bit of tension in my mind.
The bulge was only visible while doing crunches or reverse crunches before, but now it is also visible while coughing in a supine state.
I went to the doctor and found out that I have a condition called Diastasis recti. It’s a term I had never heard before.
What is Diastasis recti:
Diastasis recti is a condition where the abdominal muscles separate along the midline of the body, particularly during pregnancy. This can cause a visible bulge or gap in the abdominal area. It’s common after pregnancy, but can also occur in men due to factors like excessive weight lifting or obesity.
How to manage the condition:
Managing diastasis recti often involves a combination of exercises, lifestyle adjustments, and, in some cases, medical guidance. Here are some steps you can consider:
Consult a Healthcare Professional: It’s essential to consult with a healthcare provider, such as a physical therapist or doctor, to get a proper diagnosis and personalized advice.
Core Strengthening Exercises: Engage in exercises specifically designed to strengthen the deep abdominal muscles and pelvic floor. Avoid traditional crunches or exercises that strain the abdominal area. A physical therapist can guide you through safe and effective exercises.
Good Posture: Maintain proper posture to support your abdominal muscles and prevent additional strain. Avoid slouching and use techniques to engage your core muscles throughout the day.
Breathing Techniques: Learn and practice diaphragmatic breathing, which helps engage and strengthen the core muscles while minimizing pressure on the abdominal area.
Avoid Heavy Lifting: If you have diastasis recti, avoid heavy lifting and movements that put excessive strain on the abdominal muscles. When lifting, engage your core and use your legs to lift, not your back or abdominal muscles.
Supportive Clothing: Some women find wearing a supportive abdominal binder or compression garment helpful, especially during exercise.
Nutrition and Hydration: Maintain a balanced diet rich in nutrients and stay hydrated to support overall healing and muscle health.
Progressive Exercise: Gradually increase the intensity of exercises, following a plan recommended by a healthcare professional. Avoid exercises that cause discomfort or worsen the condition.
Physical Therapy: Working with a physical therapist who specializes in postpartum and abdominal health can provide targeted guidance and exercises to address diastasis recti.
Remember, everyone’s situation is unique, and what works for one person may not work for another. It’s important to work closely with a healthcare professional to develop a personalized plan that addresses your specific needs and helps manage diastasis recti effectively.
Disclaimer: The content is provided for informational purposes only and does not intend to substitute professional medical advice, diagnosis, or treatment.