Exercising safely with diastasis recti is crucial for recovery and well-being. This article guides individuals on navigating physical activity while managing the condition.
Understanding Diastasis Recti
Diastasis recti occurs when the two halves of the rectus abdominis muscles spread apart. These muscles are joined by the linea alba, a strip of connective tissue that can stretch and thin, creating a gap. While most commonly associated with pregnancy, it can also affect men and children due to factors like weight gain or improper exercise.
Common indicators of diastasis recti include a noticeable bulge or “pooch” in the abdomen, often more apparent when contracting abdominal muscles or sitting up. Individuals might also describe a soft or jelly-like sensation around the belly button. Other symptoms can include lower back pain, posture difficulties, or core weakness.
To perform a self-check, lie on your back with knees bent and feet flat. Place one hand behind your head for support and the other with fingertips across your midline. As you gently lift your head and shoulders slightly, feel for a gap or separation between the muscles. A separation of two or more finger-widths often indicates diastasis recti.
General Guidelines for Exercising
Exercising with diastasis recti requires a careful approach, prioritizing proper muscle activation and avoiding movements that worsen the separation. The focus shifts from traditional abdominal exercises to movements engaging deep core muscles, particularly the transverse abdominis. This deep muscle acts like a natural corset, helping to stabilize the trunk and reduce the visible gap.
Mastering diaphragmatic breathing, also known as 360-degree breathing, is a key principle. This involves inhaling deeply, allowing the ribcage to expand in all directions, then exhaling slowly while gently drawing the belly button towards the spine and engaging the pelvic floor. This coordinated breath pattern helps activate the transverse abdominis and manage intra-abdominal pressure, protecting the abdominal wall.
Throughout any exercise, observe the abdomen for “doming” or “coning,” indicating bulging due to pressure. If this occurs, modify or stop the exercise. Maintaining good posture and core engagement during daily activities also supports recovery.
Recommended Exercises
Exercises can safely strengthen the core and support healing by focusing on deep abdominal muscles without excessive outward pressure. Pelvic tilts are a foundational exercise, performed by lying on your back with knees bent and feet flat, then gently tilting the pelvis to flatten the lower back against the floor while exhaling and engaging the deep core.
Heel slides are another movement, starting in the same position as pelvic tilts. While keeping the core engaged, slowly slide one heel along the floor, extending the leg, then return it. It strengthens the deep core and hip muscles. Toe taps, where legs are lifted to a tabletop position and toes are gently tapped to the floor while maintaining core engagement, build abdominal strength.
The glute bridge, performed by lifting the hips off the floor while squeezing the glutes, strengthens the core and glutes without straining the rectus abdominis. The bird-dog exercise, involving extending an opposite arm and leg on all fours, promotes core stability and deep muscle engagement. Integrating abdominal bracing and diaphragmatic breathing into these movements enhances effectiveness by activating the transverse abdominis.
Exercises to Steer Clear Of
Certain exercises can worsen diastasis recti by placing strain on the weakened abdominal wall and increasing intra-abdominal pressure. Traditional abdominal exercises that cause the rectus abdominis to bulge forward should be avoided. This includes movements like crunches, sit-ups, and similar exercises lifting the shoulders from a supine position, as they can put pressure on the linea alba.
High-impact activities and advanced core exercises are problematic. Planks and push-ups often lead to abdominal bulging and should be avoided or modified until core strength and stability are regained. Double leg lifts and certain Pilates moves, such as the “Pilates 100” where the head and shoulders are lifted, create excessive pressure.
Heavy lifting with improper form, as well as some yoga poses involving deep backbends or abdominal strain, like downward dog or boat pose, can exacerbate the condition.
Seeking Expert Help
While self-management and general exercise guidelines are helpful, consulting a healthcare professional is beneficial for individuals with diastasis recti. A physical therapist specializing in women’s health or postpartum recovery can assess separation severity and identify muscle imbalances. Persistent symptoms like pain or core weakness are reasons to seek professional guidance.
A physical therapist can develop a personalized exercise program tailored to individual needs. They provide instruction on proper form, ensuring exercises strengthen the deep core without further strain. This personalized approach can optimize recovery and prevent long-term complications.
Beyond exercise, a physical therapist can offer guidance on body mechanics, posture, and recommend supportive garments like belly bands. They can also address concerns like lower back pain, pelvic pain, or urinary incontinence that can accompany diastasis recti. Professional guidance ensures a comprehensive approach to healing and restoring abdominal function.