It’s natural. During pregnancy, the recti muscles separate to make room for your growing uterus. The goal during pregnancy is to keep the separation as small as possible in order to maintain support for your lower back and pelvic floor, maintain abdominal function for delivery and create an easier postpartum recovery.
Exercise works! The occurrence and size of diastasis recti is much greater in pregnant women who do not do abdominal strengthening exercises. But not all exercises are helpful, some can even make a diastasis worse.
You can start now. By focusing on your core and pelvic floor now you can enjoy a more comfortable pregnancy while learning tools for labor, delivery and postpartum healing. It is much easier to learn these new skills now rather than when you are caring for a newborn! A diastasis rehab program can be started up to 38 weeks into your pregnancy.
What to expect:
At your appointments you will learn…
- How to keep your diastasis recti small to maintain the function of your abdominal wall
- How to prevent unnecessary pressure into your abdominals and pelvic floor during daily activities and exercise
- How to strengthen and relax key muscles for childbirth
- About optimal laboring positions and breathing techniques for maintaining the health of your abdominal wall and pelvic floor for an easier postpartum recovery
We are here to support you! It’s our passion to empower you with this information and support you through your journey.
Exercising during your pregnancy
Your core and pelvic floor are priority #1 when exercising during your pregnancy.
Why?
- You need a strong foundation in order to safely perform all types of exercise, including prenatal yoga and Pilates
- During pregnancy, there is increased pressure on your abdominal wall and pelvic floor that can create dysfunction. Prevention is key!
- A strong abdominal wall and toned pelvic floor muscles will allow for an easier labor and delivery
- As your body goes through the changes of pregnancy, a weak core leads to over-recruitment of your back, shoulders and hips, causing pain or injury
Learn more about our Prenatal Core Training Sessions.
What to expect:
At your training sessions you will learn…
- Exercises that strengthen your whole body to prepare you for the marathon of childbirth
- Which exercises will help prevent a larger than necessary DRA
- Which exercises are best for where you’re at in your pregnancy
- How to modify exercises for each phase of your pregnancy