Diastasis recti, often called abdominal separation, occurs when the rectus abdominis muscles, commonly known as the “six-pack” muscles, spread apart. This separation happens due to the stretching and thinning of the linea alba, a connective tissue that runs vertically down the midline of the abdomen. This condition is particularly common during and after pregnancy, as the expanding uterus places pressure on the abdominal wall.
Specific Exercises to Avoid
Certain exercises intensify strain on the linea alba and should be avoided. Traditional abdominal exercises like crunches and sit-ups are problematic because they involve lifting the head and shoulders off the ground, which can cause the abdominal wall to bulge outward. Similarly, bicycle crunches and Russian twists, which incorporate twisting motions, can place undue stress on the midline.
Planks and push-ups, while excellent for core strength in a healthy abdomen, can worsen diastasis recti by creating a downward and outward pressure on the abdominal wall, especially if the deep core muscles are not adequately engaged. Double leg lifts and other Pilates moves that involve lifting both legs can cause the abdomen to bulge or dome.
High-impact cardio activities, such as running and jumping, exert forceful pressure on the abdominals and pelvic floor, potentially re-injuring or worsening the separation. Certain yoga poses, including full wheel backbends, full cobra, and full-extension upward dog, hyperextend the spine and stretch the abdominal wall, putting strain on the linea alba.
Why Certain Movements Worsen Diastasis Recti
Specific movements worsen diastasis recti due to increased intra-abdominal pressure (IAP). IAP is the pressure within the abdominal cavity, which naturally fluctuates with activities like breathing, coughing, or lifting. When the abdominal wall is compromised, excessive or mismanaged IAP can push against the weakened linea alba.
This outward pressure prevents the connective tissue from healing and tightening, potentially increasing the inter-recti distance. When the abdominal muscles are unable to contain this pressure, the midline of the abdomen may visibly bulge or “dome.” This doming indicates the force exceeds the core’s capacity to stabilize the abdominal wall, straining the thinned linea alba. Such forces hinder natural recovery and may lead to a more pronounced separation over time.
Identifying Risky Movements in Daily Life and Exercise
Beyond formal exercises, recognizing problematic movements in daily activities helps manage diastasis recti. A key indicator of strain is the appearance of a “dome” or “ridge” along the midline of the abdomen during an activity.
General movement patterns to approach with caution include those that involve breath-holding, straining, or significant forward flexion of the upper body without adequate support. For instance, sitting straight up from a lying position, often referred to as “jackknifing,” strains the abdominal muscles. Lifting heavy objects, or even smaller items like groceries or children, without proper core engagement induces harmful pressure. Adjusting movements to avoid visible bulging protects the healing abdominal wall.
When to Seek Professional Guidance
Consulting a healthcare professional is recommended for an accurate diagnosis and personalized management plan. A physical therapist, particularly one specializing in pelvic health, can assess the abdominal separation and overall core function. These professionals offer tailored exercise programs, including safe movements and techniques to support healing.
Professional guidance is advisable if the abdominal gap is wider than two fingers, or if you experience associated symptoms such as persistent low back pain, pelvic floor dysfunction, or urinary incontinence. While some degree of separation can resolve on its own, professional intervention provides strategies to improve core strength, reduce discomfort, and address any related issues. A specialist determines appropriate activity progression and ensures recovery aligns with individual needs.