Diastasis Recti Prevention

Activating and strengthening the transverse abdominis muscle before, during and after pregnancy could be extremely beneficial with preventing diastasis recti.

Each of these exercises activates the transverse abdominis muscles but it is IMPORTANT to consult your Health Care Provider to make sure they are safe for your STAGE of pregnancy.

Core bracing

Lie on your back with knees bent and feet flat on the ground. Brace your core and tuck your belly button down to flatten the small of your back onto the ground. Hold this position for 10 seconds to start.

Planks

Set up on your knees or with your feet out behind you. Rest yourself on your forearms or hands. Lift your body and brace your core to ensure a straight line from your head through your shoulders, spine, knees (if your resting on your knees) and feet. Hold this position for 30 seconds to start.

Side planks

Start lying on your side. Prop yourself up by your forearm or by extending your arm that it between you and the ground. You can use your knees or feet as your other point of contact with the floor. Engage your core and lift your body off the ground to form a straight line from your head and neck, through your shoulders and spine all the way to your knees and feet. Hold this position for 30 seconds and repeat on the other side.

Dead bugs

Start lying on your back. Have your hands straight up in the air pointing to the ceiling so your arms are perpendicular to your body. Lift your legs and knees up so there is a 90-degree angle between the ground, your thigh and your shin. Lower your right arm as you lower your left leg straight to just hover over the ground. Keep the opposite arm and leg in the starting position. Brace your core to not allow your back to arch out of the original position. Raise your arm and leg back up to the starting position and then complete on the other side.

Bird dogs

Start in a table top position with hands and knees on the ground shoulder and hip width apart. Keep your back flat by bracing your core. Do not arch your neck up to look ahead, keep a neutral spine and look down. Lift your right arm forward straight ahead and your left leg back and straight behind you. Keep your core engaged and don’t allow your back to sag. Hold, and then bring your hand and knee back to the starting position. Next, complete with the opposite arm and leg.

PhysioMax Wellness is a Physiotherapy clinic located in Burlington, Ontario. PhysioMax Wellness offers; physiotherapy, chiropractic care, massage therapy and more. We use manual therapies as well as various modalities to improve the rate of healing from injuries. Our goal is to work with you and for you to create personalized plans to recover from injuries and help your reach your health goals for conditions you may have.

Julia de Reijke RKin, CSEP-CPT, BASc Kinesiology (Hons), DipFTHP