Con gli accorgimenti e gli esercizi giusti è possibile lavorare in prevenzione della diastasi, anche dalla gravidanza.
Photo By: Yan Krukau – Pexels
Premesso che in gravidanza il verificarsi della diastasi è NORMALE e FISIOLOGICO, perché nessuna di noi arriva al nono mese di gestazione con i retti addominali vicini, anzi, quello che fa la differenza su cosa succederà nel post parto è in che misura questi potranno riavvicinarsi.
Quindi, quando parliamo di PREVENIRE LA DIASTASI IN GRAVIDANZA” non intendiamo dire che è possibile non svilupparla durante la gestazione, NO, ma solo che durante i 9 mesi possiamo fare molto e bene per cercare di evitare il suo permanere nel post parto.
Tanto per dare due numeri, ricordiamo ciò che ci presentano le statistiche:
il 30% delle donne dopo la prima gravidanza (1 su 3)
il 60% delle donne dopo la seconda gravidanza (2 su 3)
il 90% delle donne con gravidanze gemellari o plurime (praticamente tutte le mamme di gemelli)
manifestano il permanere della separazione dei retti addominali, più o meno severa che sia, nel post parto.
Per dovere di precisione dobbiamo anche ricordarci che, in gravidanza, all’avanzare della separazione tra i muscoli retti, diminuisce anche la loro tonicità. Complice la tensione, la spinta che ricevono dall’interno (e dall’utero e dai visceri), più i muscoli si separano, meno riescono a “mettersi in comunicazione” e, di conseguenza non hanno modo di mantenere a pieno funzionalità e tono.
Quest’ultimo punto spiega perché, nel post parto, oltre un certo grado di separazione, i retti sembrano come non rispondere agli input dati con l’esercizio fisico.
Ma torniamo alla nostra gravidanza e alla possibilità di fare prevenzione della diastasi.
Come possiamo prevenire la diastasi in gravidanza?
Per prevenire la diastasi a partire dalla gravidanza dobbiamo portare il nostro focus su tre importanti obiettivi:
elasticizzazione della muscolatura del core
attivazione tonica del pavimento pelvico
mobilizzazione del bacino
Tutte queste pratiche mirano non solo a mantenere il corpo nel miglior stato di benessere possibile, ma hanno il compito principale di lavorare a livello posturale, per fare in modo che la futura mamma mantenga quanto più possibile una postura corretta contestualmente alla crescita progressiva del pancione.
Perché è così importante lavorare a livello posturale e di appoggi in gravidanza?
Muovere il corpo, mantenerlo forte e tonico (per quanto possibile con la tempesta di progesterone), mobilizzarlo, elasticizzarlo e agire su allungamento e distensione di tutta la muscolatura che confluisce nel core è di fondamentale importanza per aiutare il corpo a portarsi a correggere la postura quante più volte possibile.
È vero che non esiste una postura corretta per definizione e che non è possibile mantenerla per sempre, come fossimo ingessati. Questo perché ci muoviamo e lo facciamo anche quando stiamo per molto tempo fermi nella stessa posizione. Abbiamo bisogno di cambiare postura. Potersi riportare quante più volte in una postura ottimale è il segreto per stare al meglio. E questo principio deve muovere anche la gravidanza.
Qual è la postura migliore per la gravidanza e che aiuta a contrastare il permanere della diastasi post gravidica?
La postura più efficace è quella che mira a contrastare l’eccessiva antiversione del bacino, quindi la tendenza ad andare in iper-lordosi a livello lombare. Questa tipica postura della donna gravida, tanto più evidente quanto più avanza la gestazione, è la tipica postura “a papera”: sedere spinto in fuori e in alto, pancia spinta in avanti e verso il basso. Le conseguenze più dirette sono addominali sempre più indeboliti e quadrati dei lombi sempre più pressati e doloranti.
Quindi, lo scopo è richiamare il bacino in asse con la colonna, per andare a gestire meglio i carichi, permettendo al peso di essere distribuito in modo più equilibrato e equo sugli appoggi.
Quindi
Quali sono gli esercizi migliori per prevenire la diastasi in gravidanza?
Per attuare i nostri obiettivi, dobbiamo puntare su esercizi che possano:
lavorare in modo equo su un muscolo e sul suo antagonista (addominali e dorsali, lombari e psoas, ad esempio), allungando e distendendo tutta la muscolatura coinvolta nella gravidanza, per mantenere la corretta funzionalità muscolare
Mobilizzare il bacino in modo da contrastare l’antiversione del bacino, cercando di mantenerlo fluido, sia in previsione del parto sia del post parto. Queste pratiche non solo sono di grande aiuto per ridurre il carico sul pelvico, che ne trae un po’ di sollievo, ma sono ideali anche per migliorare la sensibilità propriocettiva
Ridurre la pressione a livello della parete addominale
Facciamo qualche esempio?
Li trovi in questo approfondimento sul mio canale YouTube, così li puoi fare con me.
Sono un’anticipazione di quello che sarò la routine completa che vedremo insieme alla Dott.ssa Laura Beretta Osteopata il 21/02/24 nel WorkShop in diretta (ma rivedibile in registrazione). A proposito, ti sei iscritta?
Vediamo qualche esempio di esercizi immancabili in gravidanza per lavorare sulla prevenzione della diastasi. E poiché a me piace creare delle piccole routine, seguimi, perché questa la potrai ripetere ogni volta che vuoi, anche come buona pratica del risveglio al mattino!
Condividere fa bene e tiene in allenamento le dita 😉
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