What is diastasis recti in men? Best diastasis recti exercises for men

Diastasis recti in men is more common than you think. Diastasis recti is a condition that is commonly associated with women who have gone through pregnancy. However, this condition can also affect men, albeit to a lesser extent.

Diastasis recti in men occur when the abdominal muscles separate and form a gap in the middle. This gap can be seen and felt as a protrusion in the midline of the abdomen. It can cause discomfort and even pain, particularly during physical activities such as lifting weights, running, or doing other exercises that put a strain on the abdominal muscles.

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What causes diastasis recti in men?

The most common cause of diastasis recti in men is excessive intra-abdominal pressure. This can occur due to a variety of reasons, including:

1. Obesity: Men who are overweight or obese are at a higher risk of developing diastasis recti. This is because the excess weight places pressure on the abdominal muscles, causing them to separate.
2. Poor posture: Men who have poor posture are more likely to develop diastasis recti. This is because slouching places pressure on the abdominal muscles, causing them to separate over time.
3. Heavy lifting: Men who regularly engage in heavy lifting are at a higher risk of developing diastasis recti. This is because lifting heavy weights places a significant amount of pressure on the abdominal muscles, causing them to separate.
4. Abdominal surgery: Men who have undergone abdominal surgery are at a higher risk of developing diastasis recti. This is because the surgery can weaken the abdominal muscles, causing them to separate.
5. Genetics: Some men may be predisposed to developing diastasis recti due to their genetics. This means that if their close family members have the condition, they are more likely to develop it as well.

Here are the main causes of diastasis recti in men. (Image via unsplash/Towfiqu Barbhuiya)

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What are the symptoms of diastasis recti in men?

The symptoms of diastasis recti in men can vary from person to person. Some of the most common symptoms include:

1. A visible bulge or protrusion in the midline of the abdomen
2. Lower back pain
3. Poor posture
4. Weakness in the abdominal muscles
5. Difficulty performing physical activities that involve the abdominal muscles
6. Gastrointestinal issues such as constipation, bloating, and indigestion.

If you are experiencing any of these symptoms, it is important to consult a healthcare provider. They can perform a physical exam and recommend appropriate treatment options.

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Best diastasis recti exercises for men

Here are some of the best diastasis recti exercises men can do to improve their condition:

1. Deep breathing exercises: Deep breathing exercises can help improve the strength and flexibility of the abdominal muscles. To perform this exercise, lie on your back with your knees bent and your feet flat on the floor. Place your hands on your abdomen and inhale deeply through your nose, feeling your abdomen expand. Exhale slowly through your mouth, feeling your abdomen contract.
2. Plank: Planks are an effective exercise for strengthening the entire core, including the abdominal muscles. To perform a plank, start in a push-up position with your arms straight and your hands directly under your shoulders. Hold this position for as long as possible, keeping your core engaged and your back straight.
3. Dead bug: The dead bug exercise is a great way to strengthen the lower abdominal muscles. To perform this exercise, lie on your back with your arms extended straight up toward the ceiling. Bring your knees up to a tabletop position with your shins parallel to the floor. Slowly lower your right arm and left leg toward the floor, keeping your back pressed into the ground. Return to the starting position and repeat with your left arm and right leg.
4. Bird dog: The bird dog exercise is another great way to strengthen the lower abdominal muscles. To perform this exercise, start on your hands and knees with your hands directly under your shoulders and your knees directly under your hips. Extend your right arm straight out in front of you and your left leg straight back behind you. Hold this position for a few seconds, then return to the starting position and repeat on the other side.

Here are some of the best exercises to treat diastasis recti! (Image via unsplash/Fortune Vieyra)

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The condition is caused by excessive intra-abdominal pressure, which can occur due to a variety of factors such as obesity, poor posture, heavy lifting, abdominal surgery, and genetics. Symptoms can vary from person to person, as can the degree of risk and danger.

Fortunately, there are exercises that can help strengthen the abdominal muscles and improve diastasis recti in men.

Other treatment options for diastasis recti in men may include physical therapy, bracing, and in severe cases, surgery. If you are experiencing symptoms of diastasis recti, it is important to consult a healthcare provider to determine the best course of treatment for your individual needs.