Diastasis crunch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Diastasis crunch )

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Name of exercise  AROM lumbar flx (crunches) preg
Other names of exercise Diastasis crunch
Description of exercise Diastasis crunch exercise is a core strengthening exercise that targets the rectus abdominis muscle, also known as the “six-pack” muscle. It involves lying on your back with your knees bent and feet flat on the ground, and then lifting your shoulders and upper back off the ground while engaging your core muscles. This exercise is specifically designed for individuals with diastasis recti, a condition where the abdominal muscles separate during pregnancy or due to excessive strain on the abdominal area. By performing diastasis crunches, the abdominal muscles are strengthened and brought closer together, helping to improve core stability and reduce the appearance of a “pooch” in the belly.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back, knees bent, feet flat.
  • Cross arms over abdomen, holding on to sides.
  • Inhale.
  • Perform a pelvic tilt and bring chin to chest.
  • Exhale as you continue to lift shoulder blades off floor.
  • Inhale as you lower back down.
  • Relax and repeat.

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise Pregnancy
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Reposition

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Strengthening of abdominal muscles
  • Improved posture
  • Reduced back pain
  • Increased core stability
  • Improved digestion
  • Better balance and coordination
  • Reduced risk of injury
  • Improved breathing
  • Increased abdominal muscle definition
  • Improved overall fitness and strength

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Diastasis crunch exercise should be avoided if you have a diastasis recti, which is a separation of the abdominal muscles. This can occur during pregnancy or as a result of improper abdominal exercises. If you have a diastasis recti, doing crunches can actually worsen the separation and lead to further complications. It is important to consult with a healthcare professional before starting any abdominal exercises if you have a diastasis recti. Additionally, if you experience any pain or discomfort during the exercise, it is best to stop and consult with a professional. Overall, it is important to listen to your body and avoid the Diastasis crunch exercise if it does not feel safe or comfortable for you.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • For variation, you may perform diagonals, leaning shoulder toward opposite knee.

    • Helpful in Diseases

  • Diastasis recti
  • Abdominal hernia
  • Lower back pain
  • Pelvic floor dysfunction

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    Frequently asked questions

     

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