The question of whether a rowing machine is safe for an individual with diastasis recti (DR) is common for those seeking to return to exercise postpartum. DR is a prevalent condition that affects the abdominal wall, often causing concern about which exercises might hinder recovery. Understanding how different movements impact the core is necessary before deciding on a return to rowing. This article explores the nature of DR, the impact of internal pressure, and specific modifications that can make rowing a viable part of a core recovery plan. Determining the safety of rowing depends heavily on individual recovery status and form.
Defining Diastasis Recti
Diastasis recti is the separation of the rectus abdominis muscles along the body’s midline. This separation occurs at the linea alba, a band of connective tissue that runs vertically down the center of the abdomen. The condition is common, affecting about 60% of women following childbirth. The muscles are stretched and moved apart by the growing uterus and hormonal changes during pregnancy, which soften the connective tissue.
The primary symptom of DR is a visible bulge or “pooch” in the abdomen. Individuals may also experience a soft, jelly-like feeling or a noticeable “doming” or “coning” when contracting their abdominal muscles. Diagnosis is typically made when the gap between the muscles is wider than 2 centimeters, or about two finger-widths. This condition can also contribute to lower back pain and pelvic floor dysfunction.
The Role of Intra-Abdominal Pressure in Core Training
The safety of any core exercise for someone with DR hinges on Intra-Abdominal Pressure (IAP). IAP is the pressure exerted by the contents of the abdominal cavity against the abdominal wall. Movements that involve forceful exertion or improper bracing can dramatically increase this internal pressure, pushing the abdominal contents outward.
An excessive increase in IAP puts undue stress on the stretched linea alba, potentially widening the separation or preventing the connective tissue from healing. When this pressure is uncontrolled, it results in the visible “doming” or “coning” of the abdomen, which is a visual sign that the exercise is too strenuous or the form is incorrect. Managing IAP through proper breathing and engagement of the deepest core muscles is fundamental to safe core rehabilitation.
Assessing Rowing for Diastasis Recti Safety
The rowing machine is a full-body, low-impact exercise that can be safe for individuals with DR, but proper technique and modification are crucial. Rowing is not inherently harmful, but the potential for increased IAP during the powerful “drive” phase of the stroke must be managed. The core stabilizes the torso and acts as a link between the powerful leg drive and the arm pull.
The most common mistake that increases abdominal strain is aggressively leaning back or “puffing out the chest” at the finish of the stroke. This movement causes the lower back to arch and the ribs to flare, dramatically increasing the outward pressure on the abdominal wall. To make rowing safe, focus on maintaining a stable, integrated core unit by keeping the ribs “down and locked” and avoiding excessive torso lean. A helpful modification is to reduce the backward lean at the finish and maintain an upright torso, which limits mechanical strain on the rectus abdominis.
Throughout the entire stroke, controlled breathing and bracing of the deep core muscles are mandatory. Individuals should use a lighter resistance setting on the ergometer and perform the stroke with a controlled motion, ensuring they do not see any visible doming or coning of the abdomen. If doming or pelvic floor pressure is observed, the exercise should be stopped or significantly modified immediately, as this indicates a failure to properly control IAP. The goal is to use rowing to build core endurance and stability, not maximum strength, until the core has fully recovered.
Recommended Core Rehabilitation Exercises
Initial core rehabilitation for DR focuses on activating the deep core muscles, specifically the transverse abdominis (TA), without increasing outward IAP. These exercises rebuild core strength from the inside out and restore tension to the linea alba. The starting point is often diaphragmatic breathing, which involves slow, deep breaths that engage the TA and pelvic floor muscles.
Safe, foundational movements include pelvic tilts, where the pelvis is gently rocked to engage the lower abdominal muscles. Heel slides are also recommended, as they strengthen the deep core while promoting hip mobility and stability. Other beneficial exercises include bent knee fall-outs, glute bridges, and toe taps, all performed while maintaining a braced core to ensure the abdomen remains flat.
It is highly recommended to consult with a pelvic floor physical therapist (PT) for a personalized recovery plan and to learn how to properly engage the TA. A PT can assess the degree of separation and determine when it is appropriate to progress to more challenging movements. The general guideline for returning to higher-impact activities is when the abdominal separation is reduced to less than 2.5 cm and the individual can control their IAP effectively.