How to Measure your Diastasis Recti Size in Finger Spaces
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10 سال پیش
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Physical therapist shows you how
Physical therapist shows you how to measure your Diastasis Recti from https://www.pelvicexercises.com.au Please feel most welcome to submit your comments or questions below. For written guidelines to measure diastasis recti please scroll down here.
How to Measure Diastasis Recti
The diastatis or split in the abdominal '6 pack' muscles is measured by the number of finger spaces that fit between each side of the rectus diastasis muscle bellies.
*Normal = 1 finger space separation or less
*Diastasis recti = a separation or gap between the rectus abdominis muscles of 2 or more finger spaces or a distance of 25 mm (just less than 1 inch). This means the tissues joining the rectus abdominis muscles have either stretched or split apart.
Step to Measure Rectus Diastasis Separation
Step 1
Lie down on your back with both knees bent
Step 2
Place your index and third fingers directly above your navel (belly button). Your fingers should be aligned side by side and pointing in the direction of your feet.
Step 3
Raise your head and shoulders off the supporting surface and feel for any gap or dip under your fingers.
Step 4
Lower your upper body back to starting position.
Diastasis Recti Exercises
Unfortunately many women return to the gym after pregnancy and childbirth and perform inappropriate abdominal exercises to flatten their belly. Many standard core exercises delay healing or worsen rectus diastasis.
Exercises to avoid with diastasis recti are similar to those unsafe core abdominal exercises to avoid with pelvic floor problems. These are the core abdominal exercises that involve strong and/or repeated contractions of the rectus diastasis or 6 pack muscles.
Exercises to promote healing of diastasis recti are those core exercises that retrain the control and support of the deep core abdominal muscles (e.g. transverse abdominis).
Diastasis recti exercise to promote healing typically starts with relearning how to activate deep core abdominal muscles correctly before progressing to safe core abdominal exercises that are progressed over time.
Thank you for watching, your feedback is most welcome and appreciated.
How to Measure Diastasis Recti
The diastatis or split in the abdominal '6 pack' muscles is measured by the number of finger spaces that fit between each side of the rectus diastasis muscle bellies.
*Normal = 1 finger space separation or less
*Diastasis recti = a separation or gap between the rectus abdominis muscles of 2 or more finger spaces or a distance of 25 mm (just less than 1 inch). This means the tissues joining the rectus abdominis muscles have either stretched or split apart.
Step to Measure Rectus Diastasis Separation
Step 1
Lie down on your back with both knees bent
Step 2
Place your index and third fingers directly above your navel (belly button). Your fingers should be aligned side by side and pointing in the direction of your feet.
Step 3
Raise your head and shoulders off the supporting surface and feel for any gap or dip under your fingers.
Step 4
Lower your upper body back to starting position.
Diastasis Recti Exercises
Unfortunately many women return to the gym after pregnancy and childbirth and perform inappropriate abdominal exercises to flatten their belly. Many standard core exercises delay healing or worsen rectus diastasis.
Exercises to avoid with diastasis recti are similar to those unsafe core abdominal exercises to avoid with pelvic floor problems. These are the core abdominal exercises that involve strong and/or repeated contractions of the rectus diastasis or 6 pack muscles.
Exercises to promote healing of diastasis recti are those core exercises that retrain the control and support of the deep core abdominal muscles (e.g. transverse abdominis).
Diastasis recti exercise to promote healing typically starts with relearning how to activate deep core abdominal muscles correctly before progressing to safe core abdominal exercises that are progressed over time.
Thank you for watching, your feedback is most welcome and appreciated.
10 سال پیش
در تاریخ 1393/08/04 منتشر شده
است.
411,499
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