As you may already know, I am a twin mom with diastasis recti. I have already told you to never do crunches! Did you know that you can work on healing your diastasis recti without doing any abdominal work? I am going to break this all down over multiple posts because there is so much information out there that it becomes overwhelming. My head was spinning when I was first educated on diastasis recti. By focusing on one step at a time, you can work towards making the lifestyle changes needed to heal your split abdominals. What I want you to start focusing on is your alignment.
You need to focus on standing, sitting, and walking in proper alignment. If you are not in alignment, that mom pooch will be exaggerated from intra-abdominal pressure.
- Start with focusing on your head. Make sure that you head is not tilted forward or back. Hold your head and in a neutral position.
- Moving to your shoulders, focus on pulling your shoulder blades towards each other. Don’t over exaggerate this though so that it looks like you’re sticking your lady bits out.
- Moving onto your lower back and hips. Envision pulling the front of your hips inward towards each other. You will have a slight arch in your lower back. If you feel like your derriere is sticking out for all to see, pull that derriere in. By pulling your hips inward, this will help pull your rear in and give you that slight arch in your back.
- Draw your belly button inwards, but don’t suck it making it difficult to breathe.
- Point your feet forward as well as your knees.
- Avoid wearing high heels as this will force your body out of alignment. I know, I know, it is going to be hard to give up those heels!
- When you need to bend down to pick something up, make sure that you are squatting down to pick it up rather than bending over.
- When seated in a chair, keep your feet flat on the floor, with your knees at a 90 degree angle.
- Keep your back upright. Don’t slouch over or lean your back into the chair. Focus on sitting up tall and upright.
- Bring reading materials eye level rather than dropping your head down to read. Focus on keep your head and chin in the neutral position that we talking about while standing.
- Keep your belly button drawn in, but don’t suck your belly in.
- When seated in a car use lumbar support or make your own lumbar support with a rolled up towel.
- When getting out of a chair, scoot forward and use your legs to get up.
- I use a yoga ball chair to sit at my desk to help keep me in alignment.
In analyzing this picture of me sitting at my desk at work, I should be focusing on pulling my shoulder blades back towards each other. As you can see my shoulders are rounded forwarded. My yoga ball chair helps prevent me from slouching forward or hunching back.
- Walking is one of the best activities that you can do to help your diastasis recti.
- Walking just 15 minutes a day will help heal your diastasis.
- If you can’t get out of the house to walk, walk around your house for 15 minutes consecutively.
- Keep the same alignment that you use to stand.
- Be mindful when you are walking to not hunch over.
- Mamas pushing a stroller remember to keep upright and do not bend over to push the stroller.
- Use flat shoes with good support for walking. Some people even barefoot walk. I have never tried barefoot walking (unless I am in the house).
Like I said earlier, there is a lot of information and habits that needs to be changed to improve your alignment and your diastasis recti. Start with focusing on these three first. I will be back to help you focus on more tips for proper alignment as well as exercises.
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