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Diastasis recti, or abdominal separation, is a common condition that occurs when the tissue connecting the abdominal muscles stretches or tears, resulting in a gap between the muscles. It is frequently observed in pregnant women due to the uterus stretching to accommodate the growing fetus. Treatment for diastasis recti aims to close the gap between the abdominal muscles, alleviate symptoms, and restore function. Treatment options include targeted exercises, wearing supportive garments, and seeking the guidance of a qualified healthcare professional, such as a physiotherapist.
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What You'll Learn
Exercises to avoid
When recovering from muscle separation, it is important to avoid certain exercises and activities that can worsen the condition. Here are some exercises and activities to avoid when treating a separated muscle:
Abdominal exercises that push your abdominals outward
It is crucial to avoid exercises that put pressure on your core and push your abdominals outward, such as crunches and sit-ups. These exercises can exacerbate abdominal separation and delay the healing process. Instead, focus on gentle movements that tighten your abdominal muscles without causing further strain.
Lifting heavy objects
During the recovery period, it is advisable to refrain from lifting anything heavier than your baby. Lifting heavy objects can increase intra-abdominal pressure and worsen the muscle separation. If you need to lift something, use proper form and engage your core muscles to avoid further injury.
High-intensity exercises
High-intensity exercises like burpees, squats, and intense cardio workouts can be detrimental to muscle recovery. These exercises can cause micro-damage to muscle fibers and lead to inflammation and soreness. Opt for low-impact exercises such as walking, swimming, or gentle yoga to promote blood flow and healing without exacerbating the condition.
Poor posture
Maintaining good posture is essential during recovery. Avoid slouching or hunching, as this can put unnecessary strain on your back and abdominal muscles. Stand and sit up straight, keeping your shoulders back and core engaged. Practicing deep breathing can also help improve your posture and reduce the risk of further muscle strain.
Not giving your body adequate rest
Rest and recovery are crucial in treating a separated muscle. Avoid overtraining and pushing yourself too hard, as this can lead to burnout and impede the healing process. Listen to your body and take rest days when needed. Getting sufficient sleep is also vital, as it gives your muscles time to recover and repair.
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Exercises to do
If you suspect you have diastasis recti, it is important to consult a healthcare provider for a diagnosis. They may refer you to a physical therapist or a pelvic floor specialist to help strengthen your abdominal muscles.
If you have been diagnosed with diastasis recti, there are exercises you can do to help heal the abdominal separation. It is important to work with a physical therapist who has experience with diastasis recti to ensure you are performing the movements correctly and progressing to more challenging exercises at the right time.
- Start in a seated or standing position with your ears over your shoulders and shoulders over your hips. Take a big inhale and expand your belly.
- Lie on your back with your knees bent and feet flat on the floor. Lift your shoulders slightly off the ground, keeping one hand behind your head for support, almost like you are doing a sit-up. Move your other hand above your belly button area, palms down and fingers towards your toes. Use your fingers to feel for a gap between the abs.
- Avoid any crunches and planking until you have regained strength in your abs and have started to close the gap, since doing exercises that are too difficult can actually make diastasis recti worse.
- Exercises that target your transverse abdominis (TVA) muscle, the deepest abdominal muscle, can provide support and possibly speed up healing.
- Focus on exercises that don't cause your belly to bulge.
- Wear an elastic belly band to help hold your belly in and support your lower back. While this won't heal diastasis recti or strengthen your core muscles, it can serve as a reminder to engage your core and use good posture.
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When to start exercising
Understanding Diastasis Recti
Diastasis recti, or abdominal separation, is a common condition, especially during and after pregnancy. It occurs when the long muscles of the abdomen separate, causing a gap that can be felt or seen. This condition can affect anyone but is more prevalent in postpartum women.
Postpartum Considerations
If you have recently given birth, it is important to be cautious with exercise. The first six weeks postpartum are crucial for healing. Avoid any heavy lifting, and be mindful of activities that push your abdominal muscles outward, such as crunches, sit-ups, or certain yoga poses. Instead, focus on gentle movements and consult with a healthcare provider or physical therapist for guidance.
Seeking Professional Guidance
Before starting an exercise program, it is essential to consult with a qualified healthcare professional, such as a physiotherapist or your doctor. They can evaluate the severity of your muscle separation and create a personalised treatment plan. This plan will include targeted exercises to close the gap in your abdominal muscles and improve your strength and function.
Timing of Exercise
The ideal time to begin exercising after muscle separation varies. Some sources recommend starting within the first 3 to 6 months after giving birth, as muscle separation often improves during this time. However, it is crucial to allow the connective tissue to heal first. For some women, the muscle separation persists beyond a year, and they may need more time before starting intensive exercises.
Safe Exercises
When you are ready to start exercising, opt for movements that strengthen your deep core muscles and keep your abdominal muscles pulled in rather than pushed out. Pelvic tilts and abdominal bracing exercises are recommended. Additionally, consider working with a trainer or physiotherapist who understands diastasis recti and can guide you through a safe and effective routine.
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How to check for separation
Muscle separation, or diastasis recti, is a common condition that affects women post-pregnancy. It occurs when the abdominal muscles, which have been stretched during pregnancy, don't return to their original position after giving birth, resulting in a gap between the abdominal muscles. While it's a common and typically painless condition, it can cause discomfort and affect your core strength.
Notice any physical changes
A noticeable bulge or "pooch" in your stomach, particularly when you strain or contract your abdominal muscles, could indicate muscle separation. This may be more evident when performing simple activities like sitting up in bed. Lower back pain may also be a symptom, as the weakening of your core muscles can put more strain on your back. Additionally, you may experience a feeling of weakness in your abdominal area or a sensation that your core isn't as strong as it used to be.
Self-examination
Lie on your back with your knees bent and feet flat on the floor. Lift your head, neck, and shoulders slightly off the floor, as if doing a mini-crunch or sit-up. Place your fingers above your belly button, with your palms facing down and fingers towards your toes. Gently press down to feel the space between the muscles and measure the width of the gap by noting how many fingers fit into it. Check different areas above, at, and below your belly button, as the gap can vary in different spots. Also, assess the depth of the gap by gently pressing down to feel how deep it is. A deeper gap may indicate a more significant separation. If you find a gap wider than two fingers, it could be diastasis recti. However, remember that this self-examination is a preliminary check, and consulting a healthcare professional is necessary for a conclusive diagnosis.
Consult a healthcare professional
Your doctor, midwife, or physiotherapist can check for abdominal separation and provide a more accurate measurement. They may use their hands and fingers to feel your abdominal area for gaps and muscle tone, or they may use tools like ultrasound, measuring tape, or calipers. An abdominal gap wider than 2 centimetres is considered diastasis recti. They can also advise you on appropriate exercises and treatments to improve your condition.
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Treatment options
Exercises
It is important to be cautious with exercise, as some routine moves can worsen abdominal separation. These include crunches, sit-ups, push-ups, press-ups, front planks, swimming, some yoga poses (like downward dog), and anything on your hands and knees.
Some exercises that can help with abdominal separation include pelvic tilts and abdominal bracing exercises. It is recommended to work with a physical therapist who has experience with diastasis recti, as they can create a treatment plan to ensure you are performing the correct movements and progressing at the right pace.
Supportive garments
Special supportive abdominal garments can help compress the stomach, holding the muscles together and preventing strain during daily activities.
Physiotherapy
A qualified health professional, such as a physiotherapist, can make a clinical diagnosis and create a personalised treatment plan. Physiotherapy treatment and exercise challenges can help heal the separation, and physiotherapists can address the changes that happen to a woman's body during and after pregnancy, including treating severe diastasis recti symptoms.
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Frequently asked questions
Diastasis recti is the partial or complete separation of the rectus abdominis, or "six-pack" muscles, which meet at the midline of your stomach. It is a common condition that can occur during or after pregnancy due to the uterus stretching the muscles in the abdomen to accommodate a growing baby.
You can perform a simple self-test to check for abdominal separation. Lie on your back with your knees bent and feet flat on the floor. While lifting your upper body slightly, use two fingers to gently push down into the center of your stomach just above your belly button, at your belly button, and just below. If you feel more than a two-finger width gap between your abdominal muscles, you likely have diastasis recti.
Treatment for diastasis recti typically involves working with a qualified healthcare professional, such as a physical therapist or physiotherapist, to develop an appropriate treatment program. This may include special exercises that work to close the gap in your abdominal muscles, regain strength, and improve function. It is important to avoid certain movements and activities that can worsen the condition, such as sit-ups, crunches, and heavy lifting. Wearing supportive garments or using a brace can also help manage the condition.
