5 Stretches to Lessen Diastasis in Pregnancy

prenatal exercise
Prenatal Stretches for Preventing and Reducing Diastasis During Pregnancy

Prenatal Stretches for Reducing Diastasis During Pregnancy

Today, I want to share with you some prenatal stretches if you have diastasis recti when pregnant.

Hello, expecting mamas!

As you embark on this incredible journey of pregnancy, it's crucial to take pro-active steps to care for your changing body. One common concern many pregnant women face is diastasis recti: a condition where the abdominal muscles separate.

During pregnancy, it's typical for women to experience some degree of diastasis recti if they carry to full term. In this video below i share with you 5 prenatal stretches to lessen diastasis in pregnancy. It is important to address any tightness, especially in the obliques or the rectus muscles, as it can exacerbate the condition.

Tightness in these muscles can increase the chances or degree of separation because the stretch is concentrated on the linea alba, the connective tissue that holds the rectus abdominis muscles together. When this tissue lacks elasticity, it can lead to thinning and, subsequently, coning or doming of the abdominal wall.

While it's natural for your body to undergo changes during pregnancy, incorporating specific stretches into your routine can play a pivotal role in preventing and minimizing the severity of diastasis recti.

5 Prenatal Stretches

1. Standing Lateral Stretch

1. Stand with your feet hip-width apart and your spine elongated.

2. Lift your left arm overhead, inhale deeply, and exhale as you gently lean to the right, maintaining a neutral pelvis.

3. Feel the stretch along your left side. Hold for 20-30 seconds, breathing deeply.

4. Repeat on the opposite side.

5. This stretch helps to strengthen the oblique muscles and improve overall abdominal stability, reducing the risk of diastasis recti.

2. Seated Mermaid Stretch

1. Sit on the floor with your legs extended to the left side and your right knee bent, placing the sole of your right foot against your left inner thigh.

2. Reach your right arm overhead and gently lean to the left, elongating your right side.

3. Hold for 20-30 seconds, breathing deeply.

4. Switch sides and repeat.

5. The seated mermaid stretch targets the oblique muscles and promotes flexibility in the torso, which can help prevent excessive strain on the abdominal muscles.

3. Side Cat

1. Begin on your hands and knees in a tabletop position, with your wrists aligned under your shoulders and knees under your hips.

2. Inhale as you arch your back, lifting your chest and allowing your belly to gently descend towards the floor.

3. Exhale as you round your spine, engaging your core and drawing your belly button towards your spine.

4. Add a lateral stretch by reaching your right hand towards your left side, elongating the right side of your torso, looking back over your left shoulder.

5. Hold for a few breaths, then switch sides.

6. This stretch helps to engage and strengthen the core muscles while promoting proper alignment and stability.

4. Lateral Stretch in Child's Pose

1. Begin in a kneeling position with your toes touching and knees wide apart.

2. Sit back on your heels and extend your arms forward, lowering your chest towards the floor. Walk your hands to the right, feeling a deep stretch along the left side of your torso.

3. Hold for 20-30 seconds, then repeat on the opposite side.

4. The lateral stretch in child’s pose targets the muscles along the sides of the body, promoting flexibility and reducing tension in the abdominal region.

5. Kneeling Hip Flexor Stretch

1. Kneel on your right knee with your left foot flat on the floor in front of you, creating a 90-degree angle with your left knee.

2. Place your hands on your left thigh for support.

3. Engage your core and gently shift your weight forward, feeling a stretch in the front of your right hip.

4. Hold for 20-30 seconds, then switch sides.

5. The kneeling hip flexor stretch helps to alleviate tightness in the hip flexors, which can contribute to pelvic imbalance and strain on the abdominal muscles.

Incorporating these stretches into your daily routine can significantly contribute to the prevention and reduction of diastasis recti during pregnancy.

Remember to perform each stretch mindfully, focusing on proper form and alignment.

As always, consult with your healthcare provider before starting any new exercise regimen during pregnancy.