The Benefits of Pilates for Diastasis Recti Recovery
What is Diastasis Recti?
Diastasis Recti is a condition in which the abdominal muscles separate. This is quite common during pregnancy, but can also occur from weight gain, surgery or genetics. The condition can cause lower back pain, difficulty with bowel movements, and a weakened core.
How Can Pilates Help?
Pilates is a low-impact form of exercise that focuses on developing core strength, flexibility and proper body alignment. The exercises are designed to engage and strengthen the deep abdominal muscles that support the spine, which will help close the gap in the rectus abdominis muscles that is often associated with Diastasis Recti.
Here are some of the ways Pilates can help with Diastasis Recti recovery:
1. Strengthening the Core
Pilates exercises are designed to target the deep core muscles that are responsible for stabilizing the spine and supporting proper alignment. By increasing the strength and stability of these muscles, it can help close the gap in the abdominal muscles and reduce lower back pain and improve posture.
2. Breathing Techniques
Pilates emphasizes proper breathing techniques that coordinate with movement. Deep breathing into the chest and the back of the ribcage can help activate the transverse abdominis muscle which helps support the rectus abdominis muscles in closing the gap.
3. Pelvic Floor Exercises
Pilates exercises can help strengthen the pelvic floor muscles, which often become weakened during pregnancy and childbirth. A strong, stable pelvic floor can help prevent injuries and aid in better pelvic alignment.
4. Low-Impact Exercise
Pilates is a low-impact form of exercise, making it a great option for those with Diastasis Recti who need to avoid activities that put stress on the abdominal muscles and core.
5. Mindful Movement
Pilates movements focus on proper body alignment and precise movements. By performing the exercises mindfully and with proper form, it is less likely that injuries and further strain of the abdominal muscles will occur.
6. Works Postural Muscles
Pilates trains the postural muscles like the transverse abdominis, diaphragm, gluteals and others. These muscles are responsible for maintaining the body’s alignment, even when it’s standing or sitting for extended periods of time.
7. Improved Flexibility
Pilates often includes stretching exercises that can help increase flexibility and range of motion. Loosening the fascia and allowing the body to relax and release the tension helps with the reform of the abdominal gap.
8. Mind-Body Connection
Pilates involves a mind-body connection that helps connect the brain with the body. This connection enables the person to be more aware of their body and how it responds to different movements.
What Pilates Exercises are Safe for Diastasis Recti?
When doing Pilates with Diastasis Recti, it is important to choose exercises that avoid contracting the rectus abdominis muscle in order to allow the gap between the muscles to reduce. Avoiding exercises that cause the abdominal muscles to bulge by lifting the head up past the shoulders or sitting up from lying down, is a priority. Safe Pilates exercises include:
- Side-Lying Leg Lifts
- Breathing exercises that target the transverse abdominis muscle, such as abdominal hollowing.
- The Pilates Hundred exercise
- Bird-dog exercise
- The Cat-Cow Stretch
FAQs
What other exercises can I do in addition to Pilates?
In addition to Pilates, walking and gentle yoga are low-impact exercises that can help improve core strength and flexibility.
Is it safe to do Pilates if I had C-section?
Pilates can be safe for post C-section women. However, it is recommended to wait until the incision is healed and repairthe uterus. A person should consult with their doctor before beginning any exercise program.
How many times a week should I do Pilates?
For beginners, 1-2 times a week is recommended, as muscles need rest and recovery between workouts.
Can Pilates help with postpartum depression?
Yes. Pilates helps postpartum moms by regulating their breath and providing meditative relaxation. Many moms find Pilates creates a sense of calm and mental clarity that is important for balancing mood and emotions.
Can Pilates help with constipation?
Pilates exercises can strengthen and improve overall body alignment of the pelvic floor muscles, including the muscles that regulate bowel movements. Many people use Pilates exercises to help with constipation and other bowel-related issues.
Conclusion
Pilates is an effective form of exercise that can help those with Diastasis Recti recover. Pilates exercises that target the core, pelvic floor and postural muscles can help close the gap between the abdominal muscles, alleviate pain, and increase overall strength and flexibility. Remember to perform the exercises safely and consult with your doctor before beginning any exercise program.
