Workouts to avoid with diastasis recti are essential to know if you’re looking to prevent worsening the condition. Diastasis recti (DR) is a condition that occurs when the two muscles of the abdomen (the rectus abdominis) separate during pregnancy. This can lead to a number of problems, including back pain, pelvic pain, and difficulty with bowel movements.
It is important to avoid certain exercises that can put pressure on the abdominal wall and worsen DR. These exercises include crunches, sit-ups, and planks.
Despite a broken foot, it is still possible to maintain physical activity. Workouts you can do with a broken foot include upper-body exercises such as push-ups, bench presses, and dumbbell flyes, which can help strengthen the chest, shoulders, and triceps.
Swimming is also an excellent option, as the water supports the body and reduces impact on the injured foot.
Diastasis Recti: Workouts to Avoid and Safe Alternatives: Workouts To Avoid With Diastasis Recti
Diastasis recti (DR) is a condition where the two muscles of the abdomen (the rectus abdominis) separate during pregnancy. This can lead to a weakened core, back pain, and a bulging abdomen. It’s important to avoid certain workouts that can worsen DR, such as crunches, sit-ups, and planks.
Those with a broken foot may be surprised to learn that they can still engage in various forms of exercise. Workouts you can do with a broken foot include upper body strength training, swimming, and cycling. By tailoring their workouts to their specific injury, individuals can maintain fitness and well-being while allowing their foot to heal.
Exercises to Avoid with Diastasis Recti
| Exercise | Description | Reason to Avoid | Modifications |
|---|---|---|---|
| Crunches | Lying on your back, lift your head and shoulders off the ground. | Puts pressure on the abdominal wall, widening the gap between the rectus abdominis muscles. | Try modified crunches, where you keep your feet flat on the ground and only lift your head and neck. |
| Sit-ups | Similar to crunches, but you lift your entire torso off the ground. | Even more pressure on the abdominal wall than crunches. | Try pelvic tilts instead, where you tilt your pelvis towards your spine while lying on your back. |
| Planks | Hold a position with your forearms on the ground and your body in a straight line from head to heels. | Engages the core muscles, but can put strain on the abdominal wall. | Try side planks, where you hold your body in a straight line from head to heels on one side. |
Safe Exercises for Diastasis Recti
- Pelvic tilts
- Side planks
- Modified crunches (keep feet flat on the ground, only lift head and neck)
- Bird dog (on hands and knees, extend opposite arm and leg)
- Leg lifts (lying on your back, lift one leg at a time)
- Squats (keep back straight, don’t lean forward)
Tips for Exercising with Diastasis Recti, Workouts to avoid with diastasis recti
Breathe properly
Inhale before starting an exercise and exhale during the movement.
Maintain good posture
Keep your back straight and avoid arching your lower back.
Avoid excessive strain
If you feel any pain or discomfort, stop the exercise.
Listen to your body
Rest when you need to and don’t push yourself too hard.
When to Seek Professional Help
- If you have severe pain or discomfort during or after exercise.
- If you have a bulge or hernia in your abdomen.
- If you have difficulty urinating or defecating.
– If you have any other concerns about your condition.
Ending Remarks
If you have DR, it is important to talk to your doctor or physical therapist about which exercises are safe for you to do. There are a number of safe exercises that can help you strengthen your core without putting pressure on your abdominal wall.
