Week 2

Postnatal Foundations Online Exercise

 

Hello There!

Abdominal muscle separation, also known as Diastasis Rectus Abdominus (DRA), occurs during pregnancy to allow space for your growing baby. Women have different sized separations depending on their body type, posture, size of baby, activities during pregnancy and genetics. 

Postnatally, you want to assist that separation to reduce. 

You do this by: 

  • Strengthening and engaging through the core muscles, specifically the deep abdominal muscles (transverse abdominis) and pelvic floor

  • Avoiding doming or tenting during an exercise

  • Maintaining good posture where possible

  • Avoiding straining on the toilet

  • Lifting nothing heavier than your baby in the early postnatal period

  • Rolling onto your side when getting in and out of bed or sitting up

  • Consider wearing supportive clothing such as SRC garments

And very importantly, if you have any questions or concerns about your separation, then please visit a women’s health physio for an assessment and a tailored management plan!

 
 

Standing Class

Equipment required: Resistance band, chair, dumbbells (optional), towel, mat

Mat Class

Equipment required: Resistance band, towel, mat

This Week’s Spotlight

Get the lowdown.

 
 

Lunges

A lunge is a great functional movement that helps to strengthen your lower limbs. It is important to maintain functional strength in your body in order to make performing daily tasks during pregnancy easier.

Side Plank

This exercise is a great one for strengthening through the abdominals. Lying on the mat on our side, finding neutral and engaging our core muscles, we then lift into the side plank position. Choosing the right level of challenge for you. Watch the spotlight for a break-down of how to get it right.

Standing Stretch Class

This stretch fits perfectly at the end of the standing class. If you have pelvic pain or feel unstable stretching in standing, then try the stretch on the mat.

 

Abdominal Muscle Separation

Rectus Abdominus Diastasis or abdominal muscle separation is very common both during and after pregnancy due to the muscles and fascia that need to stretch to accommodate a growing baby and uterus. Listen along as Natalie discusses the ins and outs of abdominal muscle separation and what you can do to manage and improve it. Skip to 14:25 to watch.

 
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Download the PDF.

To make it easy, we have summarised everything into a downloadable PDF. Click the button below to download your copy of our Abdominal Muscle Separation handout.

Download It

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