Diastasis recti is a common condition characterized by the separation of the rectus abdominis muscles, often referred to as the “six-pack” muscles. This separation can occur due to various factors, with pregnancy being a primary cause.
Understanding Diastasis Recti
Diastasis recti involves the stretching and thinning of the linea alba, a connective tissue that runs down the midline of the abdomen, joining the left and right sides of the rectus abdominis muscles. While most commonly associated with pregnancy and childbirth due to the expanding uterus and hormonal changes, other factors can contribute to its development. These include rapid weight changes, chronic straining from heavy lifting, or improper core engagement during physical activities.
Common signs of diastasis recti include a visible bulge or “doming” of the abdomen, particularly when engaging the core muscles, such as when sitting up from a lying position. Individuals may also experience lower back pain, poor posture, and symptoms of pelvic floor dysfunction, such as urinary leakage.
Planks and Diastasis Recti
Planks are often considered a beneficial core exercise, but they can be problematic for individuals with diastasis recti. The traditional plank position can generate significant intra-abdominal pressure, which pushes outward against the abdominal wall. This outward pressure can strain the already compromised linea alba, potentially worsening the separation or impeding the healing process.
When performing a plank, if the deep core muscles, particularly the transverse abdominis, are not adequately engaged, the rectus abdominis can bulge outwards. This “doming” or “coning” indicates that the pressure is not being properly managed and is putting undue stress on the midline. While some modified plank variations might be possible for individuals further along in their recovery and under expert guidance, general caution is advised for those with diastasis recti.
Exercises to Avoid with Diastasis Recti
Beyond traditional planks, several other exercises can exacerbate diastasis recti by increasing intra-abdominal pressure and causing the abdomen to bulge. These include common abdominal exercises such as traditional crunches, sit-ups, and oblique exercises like Russian twists. The repetitive flexion of the spine and the intense engagement of the superficial abdominal muscles during these movements can place excessive strain on the linea alba.
Exercises that involve lifting both legs off the ground simultaneously, such as leg raises, can also be detrimental if the deep core is not properly engaged, leading to abdominal doming. Similarly, certain yoga poses or Pilates movements that involve deep spinal flexion or extension, or those that require unsupported abdominal strength, may need to be modified or avoided. The primary principle for avoiding these exercises is to prevent any movement that causes the abdomen to visibly dome or cone, which indicates unhealthy pressure on the midline.
Effective Exercises for Diastasis Recti
Focusing on strengthening the deep core muscles, especially the transverse abdominis, is beneficial for addressing diastasis recti. Diaphragmatic breathing, which involves deep belly breaths that engage the diaphragm and transverse abdominis, is a foundational exercise for improving core control and reducing intra-abdominal pressure.
Pelvic tilts, performed while lying on the back with knees bent, gently engage the lower abdominal muscles and promote spinal stability. Heel slides, where one heel is slowly extended along the floor while maintaining core engagement, also help to strengthen the transverse abdominis without causing bulging. These exercises emphasize slow, controlled movements and the precise activation of the deep core, which supports the healing of the linea alba and strengthens the abdominal wall from within. Guidance from a physical therapist specializing in postpartum recovery can ensure proper form and progression.
Checking for Diastasis Recti
A simple self-assessment can provide an initial indication of diastasis recti. Begin by lying on your back with your knees bent and feet flat on the floor. Place one hand behind your head and the fingers of your other hand, palm down, just above your belly button. As you perform a small crunch, lifting your head and shoulders slightly off the floor, feel for a gap or separation between the rectus abdominis muscles.
You can assess the width and depth of the gap by feeling how many fingers fit into the space between the muscles. A gap of two finger-widths or more may indicate diastasis recti. While this self-check can be a helpful preliminary step, a professional diagnosis from a healthcare provider or a physical therapist is essential for an accurate assessment and personalized guidance on a recovery plan.