What To Know
- It occurs when the two muscles of the abdomen (the rectus abdominis) separate, creating a bulge in the midline of the abdomen.
- Your doctor can help you determine if rowing is right for you and can provide you with specific instructions on how to perform the exercise correctly.
Diastasis recti (DR) is a common condition that affects many women after childbirth. It occurs when the two muscles of the abdomen (the rectus abdominis) separate, creating a bulge in the midline of the abdomen. Rowing is a popular exercise that is often recommended for postpartum recovery. However, there is some debate about whether rowing is actually safe or beneficial for women with DR.
What is Diastasis Recti?
Diastasis recti is a condition that occurs when the two muscles of the abdomen (the rectus abdominis) separate during pregnancy. This separation can occur due to the stretching of the abdominal muscles as the uterus grows. In some cases, DR can also be caused by genetics, obesity, or other factors.
Symptoms of Diastasis Recti
The most common symptom of DR is a bulge in the midline of the abdomen. This bulge may be more noticeable when you are lying down or when you are doing certain exercises, such as crunches. Other symptoms of DR can include:
- Back pain
- Pelvic pain
- Urinary incontinence
- Constipation
- Difficulty losing weight
Rowing and Diastasis Recti
Rowing is a full-body exercise that can provide many benefits for postpartum recovery. However, there is some debate about whether rowing is safe for women with DR. Some experts believe that rowing can put too much stress on the abdominal muscles and worsen DR. Others believe that rowing can actually help to strengthen the abdominal muscles and improve DR.
Research on Rowing and Diastasis Recti
There is limited research on the effects of rowing on DR. However, one study published in the journal “Physical Therapy” found that rowing did not worsen DR in women who had the condition. The study also found that rowing may help to improve abdominal muscle strength and function.
Is Rowing Safe for Women with Diastasis Recti?
Based on the limited research available, it appears that rowing may be safe for women with DR. However, it is important to talk to your doctor before starting any new exercise program, especially if you have DR. Your doctor can help you determine if rowing is right for you and can provide you with specific instructions on how to perform the exercise correctly.
How to Row Safely with Diastasis Recti
If you have DR, it is important to follow these tips when rowing:
- Start with a light weight and gradually increase the weight as you get stronger.
- Focus on maintaining good form and avoid arching your back.
- Stop rowing if you feel any pain or discomfort.
- Listen to your body and rest when you need to.
Other Exercises for Diastasis Recti
In addition to rowing, there are a number of other exercises that can help to strengthen the abdominal muscles and improve DR. These exercises include:
- Planks
- Bird dogs
- Leg lifts
- Pelvic tilts
- Kegels
Recommendations: Rowing and Diastasis Recti – A Balanced Approach
Rowing can be a safe and effective exercise for women with diastasis recti. However, it is important to talk to your doctor before starting any new exercise program, especially if you have DR. Your doctor can help you determine if rowing is right for you and can provide you with specific instructions on how to perform the exercise correctly.
Questions We Hear a Lot
Q: Can rowing worsen diastasis recti?
A: There is limited research on the effects of rowing on DR. However, one study found that rowing did not worsen DR in women who had the condition.
Q: How can I tell if I have diastasis recti?
A: The most common symptom of DR is a bulge in the midline of the abdomen. This bulge may be more noticeable when you are lying down or when you are doing certain exercises, such as crunches.
Q: What are the best exercises for diastasis recti?
A: The best exercises for DR are those that help to strengthen the abdominal muscles and improve core stability. These exercises include planks, bird dogs, leg lifts, pelvic tilts, and Kegels.
