What is Diastasis Recti?
Diastasis recti is a separation between the 2 sides of the abdominal wall. This can occur during pregnancy. As your belly expands, the connective tissue stretches which causes the muscles to pull apart. This can look like a bulge or a cone when you contract your muscles. It’s more common for those over 35, those who had a large baby, lifted heavy during pregnancy (think moms with older toddlers), had babies close together or carried twins/triplets.
How To Check Yourself:
- Lie flat on your back with your knees bent and feet flat on the floor.
- Place your fingers on your belly button.
- Lift your head up and into a crunch position.
- Feel across your belly button, 2 inches above and 2 inches below.
- If you feel a separation, measure it with your finger width.
- A separation of 2 or more fingers may mean you have diastasis recti and should see a dr for further examination.
Exercises To Avoid:
Certain exercise can make the abdominal separation worse which is why it’s so important to check for this before beginning an exercise program postpartum. These exercises include:
- Crunches
- Sit ups
- Push ups
- Front planks
- Moves that put pressure on the abdominal wall
Exercises To Help Heal:
- Connection breath
- Bird dogs
- Glute bridge
- Kneeling side plank
- Pelvic tilts
- Heel slides
- Toe touchdowns
- Single leg lift
You can combine these moves into a circuit. Perform each move for 10-20 reps and repeat for 2-3 sets. At first, you may only be able to get through 5 reps and that’s ok! Over time you will feel yourself growing stronger and build up to those 20 reps. You can do core work everyday as part of a morning or bedtime routine or do it every other day rotating with a resistance training and cardio routine. Always consult with your dr before beginning any exercise program to make sure it is safe for you.
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