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What’s this
Diastasis represents a real one separation of the two lateral parts of the rectus abdominis muscle which is also noticeable aesthetically. Childbirth often follows but it is also found in the elderly and also occurs in men, especially if congenital. This deficit of the abdominal muscles should not be underestimated and would be worthwhile monitor how elastic they hold these precious muscles that protect the abdominal wall and internal organs.
Diastasis manifests itself with a recognizable crest which is formed in correspondence with the linea alba and which goes from the xiphoid process (in synthesis below the sternum) to the navel. Diastasis also has consequences reflected on posture, as the anterior chain becomes very important for the balance of the muscles also involved in supporting the back. A stable chest means excellent proprioception and good motor range of the whole body, fewer injuries and positive management of daily and non-daily motor gestures.
Excessive stretching affects muscles that are essential for basic actions such as coughing, laughter, defecation, urination and childbirth. They allow many movements such as front flexion, lateral flexion, trunk rotation. Often even when the muscles have separated, you are unable to get a recovery working correctly, without forcing, until the two sides of the rectum are brought back to conditions close to normal (the alba line it has a width that reaches 15 mm at the level of the xiphoid process, it is from 22 mm up to 3 cm in the periumbilical region, from 16 mm up to 2 cm below the navel).
When diastasis is defined as mild it has a separation of less than 3 cm in width, when moderate it remains between 3 and 5 cm: diastasis of moderate degree, while it is classified as severe when greater than 5 cm. It should also be considered the height of the zone where the two parts are more separated and from this depends the shape that the abdomen takes; sometimes on the sides of the navel, other times above or below the navel. If diastasis follows the childbirth it could be linked to the woman’s personal data or to the birth performed by caesarean section.
Getting back into shape: exercises to avoid
The key to understanding what not to do in case of abdominal diastasis lies in the concept of leverage. Let’s take an example: doing the abs by going into the upper body crunch e lifting the legs a little from the ground it requires a considerable amount of work on the abdominal muscles, which becomes aggravating if in the meantime the legs are scissored alternately. In summary, the figure described is very similar to an exercise that in classic Pilates takes the name of Scissors (le scissors precisely, as the legs alternate long in their distance between the abdomen and the floor). Therefore all the jobs that are to be avoided require the abdomen to hold a long lever; the speech is different if the legs are bent, the knees bent and the limbs close to the center (the so-called Powerhouse).
Even the Oblique Twists that are performed as classic crossover abs (from supine / i, one knee meets the opposite elbow with alternating rhythm) are strongly discouraged in case of abdominal diastasis. The Reverse crunch (from the position of the back to the ground and arms along the body, the sacrum is raised making the legs go upwards and backwards) must absolutely be avoided as it involves a real concentration of work in the area of separation straight.
Tips for abdominal diastasis
Observing oneself remains the best way to correct any postural attitude that could be taken due to the separation of the two sides of the rectum. As a result of this anomaly, the back may “feel less protected”; in other words, if the abdomen does not maintain strength, the rear chain is loaded more.
On a psychological level, although separation is perceived as unsightly, it becomes really important don’t let yourself go and don’t judge yourself as these two negative approaches could in the long run generate an accumulation of fat and overweight, as we know, risks seriously compromising the well-being of the spine. Some women who have had numerous pregnancies require a linea alba suture and resort tosurgery abdominoplasty.
Try to prefer movements that gradually bring you back to natural body twists and try to perceive small pressures, the contact of the back on the ground even by leaning the legs against the wall in order to make the lever less demanding.
If you like the Pilates and you want to try with the machines, the Reformer becomes an ally to perform hypopressive exercises that release the whole abdomen; when the feet are pushed against the footbar, the legs are extended and the trolley moves in a harmonious work of the whole body. The free body exercises with the use of the elastic band are also excellent.
Long, deep breathing becomes the main key to managing a new approach to physical movement well. The abdomen must return to a stable structure and this becomes fundamental to recover and ensure the health of the transverse that takes care of containing the viscera. You don’t have to rush the results, your muscles need their time.
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