How To Prevent Diastasis Recti After Pregnancy. Opt for exercises such as pelvic tilts that engage the deeper transversus abdominis muscles, the set under your rectus abdominis that run perpendicularly and crosswise from hip to hip. Raise your shoulders up off the floor slightly, supporting your head.
Raise your shoulders up off the floor slightly, supporting your head. A modified plank is safe for diastsis recti during pregnancy) push up (a modified push up may be ok if you had. In fact, one study showed that more than half of postpartum women had resolution of their diastasis recti by 6 months.
The location of a diastasis and the corresponding measurements can vary, depending on how your breathing, bracing, and pressure management system works and also how areas above (shoulders) and below (hips) function.
Be sure to take it easy, avoid straining from lifting heaving things, pay attention to your body and its changes and most importantly let your doctor know that you’re interested in staying fit throughout your pregnancy before. The science is conclusive that the safest and most effective strategy for preventing diastasis is with consistent physical activity, weight management, and core strengthening exercises (including crunches) throughout a healthy pregnancy and postpartum. Exercises to avoid to prevent diastasis recti during pregnancy: If you can feel a gap or see a buldging, then you could have a diastasis.