Postpartum Diastasis Recti: Exercises for a Full Recovery

# Postpartum Diastasis Recti: Exercises for Complete Recovery 🤱  **Does your belly still look pregnant months after giving birth?** About **60% of women** experience diastasis recti after pregnancy. The good news: **it's reversible**. --- ## 🔍 What Is Diastasis Recti? Separation of the rectus abdominis muscles along the linea alba. | Degree | Separation | Treatment | |---|---|---| | Mild | < 2 fingers | Home exercises | | Moderate | 2-3 fingers | Exercises + physio | | Severe | > 3 fingers | Physio + possible surgery | --- ## 🏠 How to Self-Test at Home 1. Lie on your back, knees bent 2. Place your fingers above your belly button 3. Lift only your head 4. Feel the separation between the muscles --- ## ✅ SAFE Exercises (Phase 1: Weeks 6-12) ### 1. Breathing with Transverse Abdominis Activation Exhale, pulling navel to spine — 3x10 ### 2. Heel Slides Slide heel while keeping lower back on the floor — 3x10 each ### 3. Modified Dead Bug Extend opposite arm + leg — 3x8 each ### 4. Glute Bridge with Activation Engage core, lift hips — 3x12 ### 5. Kegel with Transverse Abdominis Combine pelvic floor + exhalation — 3x10  --- ## 💪 Progressive Exercises (Phase 2: Weeks 12-24) ### 6. Modified Plank (Knees) — 3x15-20s ### 7. Bird-Dog — 3x10 each ### 8. Pallof Press with Band — 3x10 each ### 9. Side-Lying Hip Abduction — 3x15 each ### 10. Wall Push-Up — 3x12 --- ## ❌ Exercises to AVOID - Crunches/traditional sit-ups - Sit-ups - Full front plank - Lying leg raises - Russian twist --- ## 📊 Recovery Timeline | Period | Focus | Result | |---|---|---| | Week 1-6 | Breathing + Kegel | Reconnection | | Week 6-12 | Phase 1 | 1-2 finger reduction | | Week 12-24 | Phase 2 | Significant closure | | Month 6-12 | Adapted training | Restored core | --- ## 💖 Your Body Is Amazing It created life. Recovery is a process of **reconnecting** with your body. **Every conscious exercise is a step towards regaining your strength.** 💪✨