Diastasis recti is the separation of the abdominal wall. About two thirds of pregnant women in Abu Dhabi are affected by diastasis recti.
It is typically confirmed when there is a 3-finger-width gap between the rectus abdominus, accompanied by a doming, or tenting of the abdomen when in a crunch position.
Pregnant women are not the only people affected by this condition, although pregnancy is the most common cause (baby growing causes abdominal wall to separate).
Heavy weightlifting as part of training can also be a cause.
Although Diastasis Recti is not just associated with pregnancy can pre-natal exercise and training help to avoid it?
DR is also associated with heavy weightlifting.
I don’t know if there are exercises that can be done to avoid getting DR, but having a multiple pregnancy (twins, triplets etc), or having more than one child increases the risk of getting DR.
A physiotherapist or doctor in Abu Dhabi will be able to advise you more clearly and specifically for you.
For women in the UAE who do have Diastasis Recti how long does it normally take to correct it by using exercise and training?
This differs from case to case, depending on severity of separation as well as how often the person is doing rehab exercises.
If rehabilitation exercises are ignored, the person can live with diastasis recti untreated for years.
A physiotherapist or doctor will be able to advise you more clearly and specifically for you.
Post Natal women in Abu Dhabi need to be cautious about the kind of exercise and training they do. With this in mind what do you think are the top 5 exercises to rectify Diastasis Recti over time?
Strengthening the deep abdominal and pelvic floor muscles will help to close the gap.
Doing some Pilates exercises in the UAE can be very helpful with this. Speak to your Pilates instructor in Abu Dhabi before starting classes so that they can modify exercises for you, if necessary.
Pelvic floor exercises (Kegels), supine heel slides, supine toe taps,dead bugs and “fight-fight” – same starting position as dead bugs, but instead of moving arms and legs, push hands against legs and vice versa.
This last is an isometric exercise and very challenging.
With these last 4 exercises, it is important to keep the lower back on the floor (posterior pelvic tilt) and the navel drawing down towards the spine (active transverse abdominus).