How to Prevent Diastasis Recti artwork
Restore Your Core: Diastasis Recti and Pelvic Floor Talks

How to Prevent Diastasis Recti

  • S1E9
  • 06:36
  • April 24th 2020

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1. Practice appropriate breathing patterns

Though this may seem like a simple task, many people do not practice proper breathing patterns. 3D rib breathing as opposed to belly breathing helps limit the amount of stress and pressure that you add to your abdomen daily. Inconsistent or improper breathing can add additional pressure to your abdomen causing a diastasis recti. Many people are taught to belly breath, are taught that diaphragm breathing means belly breathing and have excess pressure on their core wall as a result.

core muscles and diastasis recti

2. Practice good posture and free your abs from excess tension

While pregnant, it can be difficult to sit-up straight without straining your abdomen and lower back. The added weight in your belly can also allow for bad posture. When rising up out of bed, don’t sit straight up. This adds unnecessary pressure to your abdomen. When sitting up in bed or trying to get out, try either rolling over on your side before rising or focus on rising using your transverse abdominal muscles (those closer to your pubic bone).

3. Understand a good / healthy / functional core strategy

Approaching strength building and core function routines, it is important to do so smartly. There should be no compromises in exercise. In both One Strong Mama and in Restore Your Core I focus on strengthening your body effectively and efficiently in order for you to be able to workout without any compensation with great results. Click here for a list of tips and tricks to help relieve any symptoms you may have or for exercises to help correct any unhealthy patterns you may be following.

Restore Your Core: Diastasis Recti and Pelvic Floor Talks

The Restore Your Core podcast is all about health and fitness for those struggling with Diastasis Recti or Pelvic Floor issues.

Lauren Ohayon makes videos, runs a thriving facebook group, and creates blogs that help people to feel better and reclaim their healthy bodies.

If you're too busy to read the blog then feel free to listen to the podcast! We hope to be a part of your core restoration journey.