Exercises to Alleviate a Separated Rectus Essays - 588 Words

Although common in postpartum women, a separated rectus, also known as diastasis recti, can also occur in obese individuals and in children up to 2 years of age. (See References 1, p. 337) This condition occurs when theres a separation between the right and left side of the rectus abdominis muscle. This can trigger pelvic and back pain, and make it hard to stabilize the trunk. (See References 2) Although it can correct itself, targeted exercise can lend a helping hand. Things to Consider Abdominal exercise, such as traditional crunches and situps, arent going to correct a separated rectus. More so, they can worsen the condition, and make your tummy bulge out. (See References 3, p. 64) Your emphasis should be on retraining your†¦show more content†¦After exhaling and engaging your transverse abdominis by pulling your belly button to your spine, engage your buttocks and roll your hips back. Imagine trying to eliminate the space between your back and the floor. Hold the contraction in your tummy for up to five seconds, and then release it and return your hips to the starting point. Perform pelvic tilts up to 10 times, three times a day. (See References 3, p. 65) Lift Your Hips The hip lift, sometimes also referred to as the bridge exercise, is also done while lying on the floor on your back, with your feet flat and knees bent. This exercise is the next step up from the pelvic tilt. It starts in a similar manner; you draw your navel to your spine and engage your glutes. Instead of staying on the floor, you raise your hips and back until your body forms a straight line from your knees to your shoulders. Hold the contraction for up to five seconds, and then lower back down to the starting point. Repeat this motion 10 times, up to three times a day. (See References 3, p. 65) Key Concepts separated rectus exercises separated rectus abdominis diastasis recti exercises correcting abdominal separation References Clinical Mastery in the Treatment of Myofascial Pain; Lucy Whyte Ferguson and Robert Gerwin [http://books.google.com/books?id=FrEmzwNOG_ICpg=PA337dq=diastasis+rectihl=ensa=Xei=46wBU_KxMM-DogS7r4Boved=0CEIQ6AEwBA#v=onepageq=diastasis%20rectif=false] The Physiotherapy