What is Diastasis Recti?
Diastasis recti is a common condition that occurs when the rectus abdominis muscles, also known as the six-pack muscles, separate during pregnancy or postpartum. This separation happens as the abdomen expands to accommodate a growing baby. The linea alba, the connective tissue that runs down the midline of the abdomen, stretches and thins, causing the gap between the muscles. Diastasis recti is more common in women who have had multiple pregnancies, carry large babies or multiples, or are over 35.
Although common during and post pregnancy, diastasis recti can affect anyone, including newborn babies and men. Other causes include excessive weight gain, high-impact exercise, and improper weightlifting techniques.
Signs and Symptoms of Diastasis Recti
The most visible sign of diastasis recti is a bulge in the middle of the abdomen, which can be especially noticeable when you strain or lift something heavy. Other symptoms may include:
- Lower back pain
- Poor posture
- Bloating
- Constipation
- Hernia
If you suspect you have diastasis recti, it’s crucial to consult with your doctor or a physical therapist specializing in postpartum recovery. They can properly diagnose the condition and recommend the best course of treatment.
Diastasis Recti Healing Workouts: Reclaim Your Core Strength
While diastasis recti can be discouraging, the good news is that it can often be healed with specific exercises designed to strengthen the core muscles and bring the separated abdominal muscles closer together. Remember to start slowly and gradually increase the intensity as your core gets stronger.
1. Deep Belly Breathing
This exercise focuses on activating your transverse abdominis, the deepest abdominal muscle that acts like a corset, supporting your core from within.
How to Perform:
- Lie on your back with your knees bent and feet flat on the floor.
- Inhale deeply through your nose, allowing your belly to rise.
- Exhale slowly through your mouth, drawing your belly button towards your spine and engaging your pelvic floor muscles.
- Repeat for 10-15 breaths.
2. Toe Taps
This exercise engages your lower abdominal muscles while minimizing strain on your back.
How to Perform:
- Lie on your back with your knees bent and feet flat on the floor.
- Keep your core engaged and slowly lower one foot towards the floor, tapping your toes lightly.
- Return to the starting position and repeat with the other foot.
- Perform 10-15 repetitions on each side.
3. Heel Slides
Similar to toe taps, heel slides engage your lower abdominal muscles and help improve core stability.
How to Perform:
- Lie on your back with your knees bent and feet flat on the floor.
- Engaging your core, slowly extend one leg out, sliding your heel along the floor.
- Slide the heel back to the starting position and repeat with the other leg.
- Perform 10-15 repetitions on each side.
4. Pelvic Tilts
Pelvic tilts help strengthen your lower abdominal muscles and improve pelvic floor function.
How to Perform:
- Lie on your back with your knees bent and feet flat on the floor.
- Gently tilt your pelvis towards your ribcage, flattening your lower back against the floor.
- Hold for a few seconds and then release, tilting your pelvis back to the starting position.
- Repeat for 10-15 repetitions.
5. Bird Dog
Bird dog is an excellent exercise for strengthening your core, back muscles, and improving balance. It targets multiple muscle groups simultaneously, making it efficient for overall core stability.
How to Perform:
- Start on your hands and knees, ensuring your hands are shoulder-width apart and knees are hip-width apart.
- Engage your core and simultaneously extend your right arm straight forward and your left leg straight back, keeping both limbs parallel to the floor.
- Hold for a few seconds, then slowly return to the starting position.
- Repeat with your left arm and right leg.
- Continue alternating sides for 10-15 repetitions.
6. Modified Plank
The modified plank engages your entire core without putting excessive strain on your abdominal muscles. It’s a great way to build strength and stability gradually.
How to Perform:
- Start on your hands and knees.
- Lower down to your forearms, keeping your elbows aligned below your shoulders.
- Extend your legs back, resting your toes on the floor.
- Engage your core and maintain a straight line from your head to your heels.
- Hold for 20-30 seconds, gradually increasing the hold time as you get stronger.
Important Considerations for Diastasis Recti Workouts
Before starting any new exercise program, consult with your doctor or a physical therapist to ensure the exercises are safe for you. Avoid exercises that put excessive strain on your abdominal muscles, such as:
- Traditional crunches
- Sit-ups
- Planks (full plank)
- Heavy lifting
Focus on exercises that engage your deep core muscles, improve posture, and strengthen the pelvic floor. Listen to your body and stop if you feel any pain. Remember, consistency is key! Incorporate these exercises into your routine regularly to see results. With patience and dedication, you can heal your diastasis recti and regain your core strength.
Beyond Exercise: Other Helpful Strategies for Diastasis Recti Healing
While exercise is crucial for strengthening your abdominal muscles, additional strategies can support your healing process:
1. Proper Posture
Maintaining good posture throughout the day helps reduce strain on your abdominal muscles and supports their healing. Focus on standing tall with your shoulders relaxed and your core engaged. Avoid slouching, which can worsen diastasis recti.
2. Supportive Garments
Wearing a postpartum belly band or compression garment can provide support to your abdominal muscles, improve posture, and reduce discomfort. These garments can be particularly helpful during exercise and daily activities.
3. Healthy Diet
Nourishing your body with a healthy diet rich in fruits, vegetables, lean protein, and whole grains is essential for overall health and healing. Adequate protein intake is vital for muscle repair and growth.
4. Stay Hydrated
Drinking plenty of water throughout the day supports your body’s natural healing processes and keeps your tissues hydrated and functioning optimally.
5. Manage Stress
High stress levels can impact your body’s ability to heal. Incorporate stress-reducing techniques into your routine, such as yoga, meditation, or deep breathing exercises.
Consult with a Specialist
If you’re struggling with diastasis recti, consult with a physical therapist specializing in postpartum recovery. They can assess your condition, create a personalized exercise plan, and provide guidance on other strategies to support your healing journey.
Remember, healing diastasis recti takes time and consistency. Be patient with yourself, listen to your body, and celebrate your progress along the way. With dedication and the right approach, you can strengthen your core, improve your posture, and regain your confidence.
