Simple test for a woman with postpartum, to detect the
rectus abdominal muscle condition, this test can tell you if you can start any
abdominal exercises or not, this test call Diastasis Recti
But what is this test ?
while women in pregnancy period hormones and the size of the
baby allowing your muscles and ligament to stretch that leading to form
distance between the rectus abdominal muscles
How you can do this test ?
lying on your back and relax bent your knees with flatting
your feet on the floor, place your fingertips above the umbilical and push slowly
down, Then apply abdominal crunches (lift your head and shoulders off the floor
as you ) and hold , If one or two fingers become in gap that indicate normally,
If 3 or more fingers become in gap that means you have Diastasis Recti, if you
find that hard to do ask your doctor before doing any activities
The Avoidance
1- Avoid any exercises that flex your abdomen
as abdominal crunches
2- Avoid Yoga postures exercises
3- Avoid abdominal wall to bulge
4- Avoid lift heavy weights
How to minimizes Diastasis Recti
1- manual splint for rectus abdominis muscle
while exercising
2- towel wrapped around the abdomen
3- depend always on external force to recovery