Diastasis recti, a condition in which the abdominal muscles separate, can be challenging, especially for postpartum individuals. However, incorporating specific exercises into your routine can significantly aid in healing and strengthening your core. In this blog post, we will explore the most effective exercises for managing diastasis recti, their benefits, and additional tips for recovery.
What is Diastasis Recti?
Diastasis recti occurs when the rectus abdominis muscles, which run vertically along the front of your abdomen, separate. Nearly every pregnant person will experience some degree of diastasis recti, which is when the abdominal muscles separate to allow room for the growing uterus. This condition often results from the increased pressure on the abdominal wall during pregnancy, causing the connective tissue to stretch and thin. Diastasis recti is a common condition that can contribute to pregnancy pain, with an estimated 1 in 2 women experiencing the condition postpartum.
Causes of Diastasis Recti
The primary cause of diastasis recti is the stretching of the abdominal muscles and connective tissue due to pregnancy. Factors that can increase the risk include:
- Multiple pregnancies
- Carrying large babies or multiples
- Excessive weight gain during pregnancy
- Performing strenuous abdominal exercises during pregnancy
Symptoms and Diagnosis
Diastasis recti can present with several symptoms, including:
- A visible bulge or pooch in the abdomen, especially when straining
- Lower back pain
- Poor posture
- Difficulty lifting objects or performing daily activities
How Do I Know If I Have Diastasis Recti?
To check for diastasis recti, lie on your back with your knees bent and feet flat on the floor. Place one hand behind your head and the other on your abdomen, just above the belly button. Lift your head slightly off the floor and gently press your fingers into your abdomen. If you feel a gap or separation, you may have diastasis recti. It’s essential to get a proper diagnosis from a healthcare professional.
The Importance of Exercise in Managing Diastasis Recti
Exercise is crucial in managing diastasis recti. It strengthens the entire core, improves posture, and reduces back pain. Incorporating a core stability exercise program can enhance deep core stability exercise and support healing, especially in the abdominal region affected by diastasis recti.
Can Diastasis Recti Be Corrected with Exercise?
Yes, targeted core exercises can improve and sometimes correct diastasis recti. Studies have shown that functional core exercises are beneficial in treating diastasis recti abdominis, especially when part of a comprehensive core stability exercise program. However, standardized exercise protocols are still needed to determine which specific exercises are most effective.
When to Start Core Exercises for Diastasis Recti
It’s essential to consult with your healthcare provider before starting any exercise program, especially postpartum. Depending on your individual recovery, you can generally begin gentle core-strengthening exercises as early as a few days after delivery.
Exercises to Avoid with Diastasis Recti
Certain exercises can exacerbate diastasis recti and should be avoided, including:
- Traditional crunches and sit-ups
- Planks
- Leg lifts
- Heavy lifting
These exercises may lead to further separation of the diastasis recti abdominis and contribute to pelvic pain.
7 Core-Strengthening Diastasis Recti Exercises
Incorporating these seven recti workouts into your routine can help improve core strength and aid in diastasis recti recovery. Ensuring proper form during these exercises is crucial for avoiding injury and maximizing benefits. For example, maintaining abdominal contractions throughout the exercises can help engage your muscles effectively and prevent abdominal bulging.
Abdominal Bracing
How to Perform Abdominal Bracing
- Lie on your back with your knees bent and feet flat on the floor physically.
- Place your hands on your lower abdomen.
- Take a deep breath in, expanding your belly.
- Exhale and draw your belly button towards your spine, engaging your deep core muscles. It’s important to avoid improper breathing techniques, which can hinder the activation and recruitment of the core muscles.
- Hold for a few seconds, and then release.
Benefits of Abdominal Bracing for Diastasis Recti
- Strengthens the transverse abdominis muscle
- Reduces abdominal muscle separation
- Improves core stability
Pelvic Tilt (on All Fours)
How to Perform Pelvic Tilt
- Get on your hands and knees, ensuring your wrists are directly under your shoulders and your knees under your hips.
- Inhale and let your belly drop towards the floor, taking a deep breath. Be mindful of keeping the abdominals tight and avoiding any abdominal bulging. This exercise can be particularly beneficial if you have an anatomical variation that affects your core stability.
- Exhale and tuck your pelvis under, drawing your belly button towards your spine.
- Hold for a few seconds, and then release.
Benefits of Pelvic Tilt for Diastasis Recti
- Engages the transverse abdominis muscle gently
- Promotes better posture
- Reduces lower back pain
Toe Taps
How to Perform Toe Taps
- Lie on your back with your knees bent at a 90-degree angle and feet lifted off the floor. For an added challenge, extend your left knee to tap the floor while keeping your core engaged and maintaining proper form.
- Lower one foot to tap the floor, keeping your core engaged.
- Return to the starting position and repeat with the other foot.
Benefits of Toe Taps for Diastasis Recti
- Strengthens the lower abdominal muscles
- Improves coordination
- Reduces the gap between abdominal muscles
Bent Knee Fall Out
How to Perform Bent Knee Fall Out
- Lie on your back with your knees bent and feet flat on the floor.
- Engage your core and slowly let one knee fall out to the side.
- Bring the knee back to the starting position and repeat on the other side.
Benefits of Bent Knee Fall Out for Diastasis Recti
- Strengthens the oblique muscles
- Enhances hip stability
- Engages the core muscles gently
Heel Slides
How to Perform Heel Slides
- Lie on your back with your knees bent and feet flat on the floor. As you perform the exercise, be cautious of abdominal bulging and ensure you keep the abdominals tight.
- Engage your core and slowly slide one heel away from your body, keeping your foot on the floor.
- Bring the heel back to the starting position and repeat with the other leg.
Benefits of Heel Slides for Diastasis Recti
- Strengthens the lower abdominal muscles
- Improves hip flexibility
- Engages the core muscles gently
Bird Dog
How to Perform Bird Dog
- Get on your hands and knees, ensuring your wrists are directly under your shoulders and your knees under your hips. Ensure proper core engagement is maintained and abdominal bulging is avoided during the exercise.
- Extend one arm forward and the opposite leg back, keeping your core engaged.
- Hold for a few seconds and then return to the starting position.
- Repeat on the other side.
Benefits of Bird Dog for Diastasis Recti
- Enhances core stability
- Improves balance and coordination
- Strengthens the back muscles
Glute Bridge
How to Perform Glute Bridge
- Lie on your back with your knees bent and feet flat on the floor. Be mindful of maintaining abdominal contractions and avoid abdominal bulging as you lift your hips. This exercise is particularly effective for reinforcing the core without placing undue stress on the six-pack muscles.
- Engage your core and lift your hips towards the ceiling, squeezing your glutes.
- Hold for a few seconds and then lower back down.
Benefits of Glute Bridge for Diastasis Recti
- Strengthens the glutes and lower back
- Improves core stability
- Reduces lower back pain
Additional Tips and Treatments for Diastasis Recti
Lifestyle Changes and Precautions
- Avoid heavy lifting and strenuous activities that strain the abdomen.
- Practice good posture to maintain a neutral position and reduce stress on the abdominal region.
- Wear a supportive abdominal binder if recommended by your health care provider to help manage abdominal separation and address pelvic floor muscle issues, as well as pelvic pain.
Professional Treatments and When to Seek Help
If you’re not seeing improvement with exercise alone, consider seeking help from a physical therapist. They can provide tailored exercises and treatments to aid in your healing process and address issues such as abdominal muscle separation.
How to Prevent Diastasis Recti in the Future
- Maintain a healthy weight during pregnancy.
- Perform gentle functional core exercises during pregnancy, as recommended by your health care provider, to support the abdominis during pregnancy and deep core stability exercises. These exercises can be particularly beneficial in the months postpartum and help manage changes in abdominal pressure.
- Avoid heavy lifting and high-impact activities postpartum.
The Role of Continuous Motion Physical Therapy in Your Recovery
At Continuous Motion Physical Therapy, we specialize in helping individuals recover from diastasis recti. Our team of experts can create a personalized treatment plan to enhance your entire core strength, improve your posture, and address pelvic floor muscle dysfunction. We focus on managing pubic bone alignment and pelvic pain to ensure effective recovery. We focus on proper technique and lumbopelvic pain management to ensure effective recovery. We offer a comprehensive approach, combining targeted exercises, lifestyle modifications, and professional diastasis recti treatments to support your recovery journey.
Conclusion
Diastasis recti can be managed and improved with the right exercises and professional support. Incorporating these seven effective functional core exercises into your routine as part of a core stability exercise program can aid in healing and strengthening your abdominal muscles. Remember to consult with your healthcare provider before starting any exercise program, and consider seeking professional help if needed. Continuous Motion Physical Therapy is here to support you every step of the way.
FAQs About Diastasis Recti Exercises
Can diastasis recti be corrected with exercise?
Yes, targeted core-strengthening exercises can improve and sometimes correct diastasis recti.
What is the fastest way to fix diastasis recti?
The fastest way to fix diastasis recti is through a combination of targeted exercises, proper posture, and professional treatments if necessary.
How long does it take to close diastasis recti with exercise?
The time it takes to close diastasis recti with exercise varies depending on the severity of the condition and individual factors. Consistent training and professional guidance can speed up the process.
