New mums face a wide range of medical conditions after childbirth. From post partum belly to diastasis recti, the health challenges do not end after their pregnancy. They still need to receive attention from healthcare professionals to keep their bodies in top shape for their babies and themselves.
Conservative treatment for divarication of recti, or the separation of the abdominal muscles, include a specific set of exercises. With the discretion of your doctor and postnatal specialist, do these movements at home to heal your abdominal issue:
Kegels
Aside from urinary incontinence among many Singapore individuals, Kegels can also help your abdominal muscles return to their usual positions. Combined with umbrella breathing, this exercise strengthens your pelvic floor while flexing the muscles contained within your ribcage.
Pelvic Tilts
Pelvic tilts are a form of diastasis recti exercises that work the abs. By lying on your back while tilting your pelvic muscles upward, your abdominal muscles are slowly being brought back to the place where they should be. There are numerous variations of pelvic tilts, but some are not suitable for severe divarication of recti cases.
Toe Taps
Another exercise that comes in many forms is the toe taps. Postnatal care providers in Singapore include this in their treatment plan that instructs clients to lie down on the floor with their backs arched. Each leg will be raised and lowered onto the floor alternately, helping them flex their abdominal muscles.
Leg Extensions
Leg extensions are known to aid in treating the divarication of the recti by stretching the muscles on the abdomen. You can perform this exercise with the supervision of your postnatal specialist by lying on your back then slowly raising your right leg to a tabletop. After holding for a few seconds, exhale while lifting the same leg to a diagonal position with your back arched and your arms stretched.
You can learn how to perform these exercises and more by receiving postnatal care in Singapore at Orchard Clinic. Visit their website below to learn more about their non-surgical methods in healing diastasis recti.
