Postpartum Movements To Heal Diastasis
Six to eight weeks after birth is when you can start to consider adding in your new movement routine, not much before. Remember your body just went through a major event and needs to heal. Please allow yourself that time to heal before you consider exercising.
We want to consider that when you are in your postpartum period you might be healing from diastasis, as most women are. This is the natural separation of your abdominal wall to allow your growing body to expand. Below you will find a few movements that focus on healing this.
In this blog post, I am going to walk you through some basic movements to get you started with breath work and basic physical movements to get started.
Breath work: Breathing properly through your diaphragm will not only help you relax, but it will also help to close the gap of your diastasis. Sitting with your back against the wall and your tail-end on a pillow or flat on the ground with your legs crisscrossed, close your eyes and place one hand on your diaphragm and the other on your chest. Take a deep long breath in through your nose for a count of four, hold for a count of four, release for a count of four, and hold for a count of four… and continue. This is called box breathing. You will want to take note that the hand on your diaphragm is moving up and down with each breath while your hand on your chest does not move. When we breathe with our chest it sends a stress response to the brain, it’s called stress breathing.
Now that you have mastered that breath, you can use it as a tool at any time to help recenter when stressed and to help with diastasis. It is also the breath pace you want to keep while doing your movement practices.
Saddle Stretch: While seated in a V on the floor, take those nice deep breaths. With every breath released, bend forward deeper every time. See if you can put your arms and hands out in front of you on the floor reaching forward, keep your head and neck neutral, don’t strain, and do not push so far that you are uncomfortable. Slowly release and continue.
Reverse Marching: Begin by lying on your back with knees bent and feet flat on the floor. Place your head on a bolster or pillow if necessary to keep your ribcage down. And be sure your pelvis is neutral – it is easy to tuck the pelvis under and round the lower back to the floor, be very aware to not do this. Inhale, then on your next exhale, blow as if you’re blowing the seeds off a dandelion. You will feel your deep core engage and move in. While you continue exhaling, slowly bring one knee in toward your body. Keep the knee bent. Your thigh will be perpendicular to the floor at the top of the move, as in tabletop. On your next exhale, bring the other leg up parallel to the first leg. Return to your starting position and begin again.
Deep Squat with a Twist: Begin in a traditional squat position with your chest lifted. Place one hand down on the ground, or as close to the ground as you can, and twist in the opposite direction, lifting your other arm into the air. Place your gaze onto the hand in the air, finish your breath in this position, recenter yourself, and continue with the opposite side.
Side Balance: For this movement, you will balance in a supported side plank. With your right knee and right hand down on the mat, lift your left arm straight up to the sky and keep your left leg straight on the mat. This move is great for balance, arm and shoulder strength, and a ton of core support.
Try not to hold your breath for the exercises but follow the pattern of your breath. Not breathing well, belly breathing, and rigid breathing are common culprits in postpartum rehab and can hinder your recovery—they contribute to increased intra-abdominal pressure. Postpartum exercises work best when used in conjunction with breathing patterns and body realignment.