Diastasis recti is a condition that affects many individuals, particularly women, during pre and post-pregnancy. It occurs when the abdominal muscles separate, which may lead to a gap along the midline of the abdomen. This separation can cause various issues, including lower back pain, poor posture, and abdominal weakness. Pelvic floor physiotherapy in Edmonton’s practical approach to address diastasis recti is pelvic floor strengthening exercises. These exercises help close the gap and support overall core stability and function.
Significant Tips For Diastasis Recti with Pelvic Floor Strategies
Breathing Techniques
Breathing is fundamental to effectively engaging the pelvic floor and core muscles. Proper diaphragmatic breathing helps create intra-abdominal pressure to stabilize the pelvis.
- To perform this technique, start by lying on the back with the knees bent, sitting, or standing. Inhale through the nose while allowing the abdomen to rise and the diaphragm to expand. As people exhale slowly through the mouth, gently draw the pelvic floor muscles upward and inward, imagining people trying to stop the urine flow.
- Practice this for 5–10 minutes, focusing on the gentle contraction of the pelvic floor during the exhale. This technique promotes relaxation and awareness of pelvic floor engagement, setting the foundation for more dynamic exercises.
Kegel Exercises
Kegel exercises are fundamental to pelvic floor physiotherapy in Edmonton for those dealing with diastasis recti.
- To perform them, first identify the pelvic floor muscles by stopping urination during a bathroom visit (though this should not become a habit). Once identified, tighten these muscles and try to hold for the count of 5 seconds, then relax for another 5 seconds. Aim for 10–15 repetitions three times a day. Variations include quick flicks—contracting and releasing the pelvic floor muscles quickly without holding—and elevator Kegels, where people imagine raising the pelvic floor muscles through different levels before relaxing back down.
- Regular Kegel exercises are part of women’s health physiotherapy and promote pelvic stability, help close diastasis recti, and improve overall pelvic health.
Bridge Exercise
The bridge exercise targets the pelvic floor and strengthens the glutes and lower back, providing comprehensive support for the core through pelvic floor physiotherapy. To perform it, lie on the back and feet flat on the floor, hip-width apart. Try to engage the core by drawing the belly button towards the spine before lifting. Raise the heels to lift the hips up , squeezing the glutes and pelvic floor muscles as people rise. Hold this position for 5–10 seconds, ensuring the core remains engaged and avoiding overarching the lower back. Slowly lower the hips back to the ground and repeat for 10–15 repetitions. This exercise enhances glute and pelvic floor strength while promoting proper spinal alignment.
Pelvic Tilts
Pelvic tilts are a gentle yet effective way to strengthen the pelvic floor disorder while improving spinal stability. To perform them, lie on the back and feet flat on the floor. Inhale deeply, then gently flatten the lower back against the floor as people exhale by tilting the pelvis upwards. Hold this position for 5 seconds, focusing on engaging the pelvic floor muscles, then inhale and return to the starting position. Repeat for 10–15 repetitions. Pelvic tilts improve coordination between the abdominal and pelvic floor muscles through pelvic health physiotherapy.
Wall Sits
Wall sits exercise helps to build endurance in the pelvic floor and core muscles. To perform this exercise, find a wall and stand with the back against it, feet about 2 feet away from the wall. Slowly slide down the wall until the thighs parallel the ground (or as low as comfortable). Engage the abdominal muscles while holding this position for 20–30 seconds, breathing normally. At the same time, the position contracts and releases the pelvic floor muscles in a Kegel-like manner. Carefully slide back up to the standing position and repeat 3–5 times.
Side-Lying Leg Lifts
Side-lying leg lifts help strengthen the hip abductor muscles, which are vital in stabilizing the pelvis and supporting the pelvic floor. To perform this exercise, lie on the side with the legs straight and stacked on each other. Support the head with the lower arm and lift the top leg upwards about 45 degrees, engaging the pelvic floor and core. Hold this lifted position for 2-3 seconds before lowering it. Perform 10-15 repetitions on each side. This exercise targets the gluteus medius and stabilizes the pelvis.
Heel Slides
Heel slides are a low-impact exercise that engages the core and pelvic floor without placing excessive strain on the abdomen. To perform them, lie on the back and feet flat on the floor, hip-width apart. While engaging the pelvic floor, slowly slide one heel away from the body, extending the leg while keeping the foot on the ground. Bring the heel back towards the buttocks, maintaining the pelvic floor engagement. Perform 10-15 repetitions on each leg. This exercise promotes pelvic floor engagement while enhancing core stability without straining the abdominal muscles.
Clamshell Exercise
The clamshell exercise is excellent for strengthening the pelvic floor and hip muscles, improving overall stability. To perform it, lie on the side with the knees bent and feet together. The head should rest on the lower arm, and the other should be on the ground in front for support. Keep the feet together, and lift the top knee upwards while keeping the pelvis stable. Hold this position for 2-3 seconds before lowering back down. Perform 10-15 repetitions on each side. This exercise targets the hip abductors, improving pelvic stability and supporting the pelvic floor.
Strengthen the Core, Empower the Recovery
Managing diastasis recti requires a multifaceted approach, and incorporating pelvic floor strengthening techniques is essential for recovery. At Turning Point Physiotherapy, personalized programs help empower individuals to heal. If people seek guidance on managing diastasis recti or other pelvic health concerns, reach out today to discover pelvic floor physiotherapy in Edmonton to support recovery and enhance well-being. Our clinic prioritizes your comfort and well-being by offering female pelvic floor physiotherapy.
