Rectus Abdominis Diastasis (RAD) Management and Training Plan
Emma Boyes - Senior Physiotherapist, APA Continence and Pelvic Health Physiotherapist and Clinical Pilates Instructor
Diastasis recti (also known as Rectus Abdominis Diastasis- RAD) is the separation of the abdominal muscles.
It is a common issue, especially among women during and after pregnancy. As a physiotherapist specializing in women's health, addressing RAD requires a tailored and progressive approach. In this article, we'll discuss the best course of action to manage RAD, including a targeted training plan and essential tips to assist in your recovery.
Understanding RAD:
RAD occurs when the connective tissue (linea alba) between the rectus abdominis muscles widens, leading to an increased gap in the abdominal wall. This separation happens in 100% of pregnancies and takes place to make room for a growing baby. Improper exercise selection and increased pressures exerted on the abdominals during pregnancy can contribute to RAD.
Assessment:
Before embarking on any rehabilitation program, it's important to assess the severity of RAD. A thorough examination by a qualified physiotherapist can determine the width and depth of the separation.
Training Plan:
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Engage in Deep Core Activation:
- Begin with pelvic floor exercises, focusing on the transverse abdominis and pelvic floor muscles.
- Incorporate diaphragmatic breathing to enhance deep core activation.
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Progressive Abdominal Strengthening:
- Start with gentle exercises like pelvic tilts and bridges to activate the core.
- Progress to controlled movements to engage the abdominal muscles without causing excessive strain.
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Pelvic Floor Rehabilitation:
- Include pelvic floor exercises to strengthen this area, promoting stability in the lower abdominal region.
- Integrate pelvic floor contractions during various exercises to enhance coordination and support.
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Gradual Integration of Traditional Abdominal Exercises:
- Once foundational strength is established, incorporate modified versions of traditional exercises like planks and crunches.
- Focus on controlled movements, avoiding excessive intra-abdominal pressure.
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Whole-Body Conditioning:
- Include cardiovascular exercises and full-body strength training to enhance overall fitness.
- Emphasize proper posture during daily activities and exercises to minimize stress on the abdominal muscles.
Tips for Diastasis Recti Management:
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Avoid Straining Movements:
- Steer clear of movements that excessively strain the abdominal muscles, such as heavy lifting or unsupported forward bending.
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Posture Awareness:
- Maintain good posture to support the spine and reduce unnecessary stress on the abdominal wall.
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Gradual Progression:
- Patience is key. Gradually progress through the training plan, allowing the body to adapt and strengthen naturally.
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Regular Monitoring:
- Periodically reassess diastasis recti with a physiotherapist to track progress and make necessary adjustments to the training plan.
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Nutritional Support:
- Adopt a balanced and nutritious diet to support overall healing and tissue recovery.
Effectively managing RAD requires a comprehensive and individualized approach. By incorporating targeted exercises, addressing core stability, and adopting a gradual progression, individuals can regain strength and function in their abdominal muscles.
Click HERE to schedule a consultation with Emma and receive a personalized plan that addresses your specific needs and ensures a successful recovery.