Exercise For Diastasis Recti - Standing Pose

About Diastasis Recti
  • Diastasis Recti is a common condition in pregnant women
  • It is caused due to separation of rectus abdominis muscles due to expanding belly
  • This exercise is meant for diastasis recti at mid abdomen
Simple techniques
    1. Stand in front of a mirror on a non-slip yoga mat
    2. It helps if you can see your belly button
    3. Place your finger on the belly button
    4. Slowly pull the belly button in, away from your finger. While doing so, make sure that you do not hold your breath or arch your back
    5. Once you get to the farthest point, hold your position for 5 seconds and return to the starting position
    6. Repeat this exercise 8 times
    7. As you build more stamina, you can increase the repetitions

    If you have diatisis recti at upper or lower abdomen, you can perform variations of this exercise. For diastisi recti at upper abdomen, place your finger a few fingers above the belly button and pull in your upper abdomen.For diastasis recti at lower abdomen, place your finger a few fingers below the belly button and pull in your lower abdomen.
  •  Diastasis recti heals within first few weeks post-delivery

These remedies are based on the principles of Ayurveda, the ancient Indian science of healing, and are completely natural, non-invasive, and can be prepared at home. Consult your doctor if the symptoms persist. Refer to the terms of use.

Sonali Shivlani

Childbirth Educator,

Sonali Shivlani is an internationally certified pregnancy, lactation and child nutrition counselor. She has worked with more than 15,000 couples and has conducted pregnancy and parenting sessions and workshops internationally. She is the Executive Director of the Pregnancy Fitness Educator Program at CAPPA International and trains candidates in the field of prenatal fitness.

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