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Diastasis Recti

Healing from postpartum is a long road with many ups and downs. This is normal. Your body has gone through tremendous changes over the course of 9 months. It can take a year or more for your body to heal. Your diastasis is one of things that takes the longest to heal. Diastasis or Diastasis recti is where your abdominal muscles separate to make room for your growing uterus. Postpartum it takes several months for the muscles to come back together. Even as the muscles begin growing together these muscles are still unstable due to laxity. While your DR is healing it is important to avoid certain movements. These movements include any time where you are stressing your rectus abdominal muscles. Examples are; crunches, sit-ups, v-ups, planks, and sitting up straight from laying down. Good movements to do include; any core exercise that crosses your body, rolling to your side first before sitting up, focus on glute and pelvic floor strength. Examples are; bird-dog, dead-up, glute bridges, 90/90, side planks and any modifications that take the stress off your rectus abdominal muscles.

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