Healing Diastasis Recti: Exercises and Recovery Tips
Diastasis recti is a condition that many women face, especially during or after pregnancy. It’s the separation of the abdominal muscles along the midline, often leading to a gap that can affect your posture, core strength, and confidence in your body. But the good news is, with the right exercises and recovery strategies, healing diastasis recti is entirely possible!
If you’re struggling with this condition or want to prevent it, this guide will walk you through effective exercises and tips to support your recovery, helping you restore your core strength and feel more connected to your body.
What is Diastasis Recti?
Diastasis recti occurs when the two halves of the rectus abdominis (the "six-pack" muscles) separate due to the stretching of the connective tissue, called the linea alba, during pregnancy. This separation is a natural process that allows the body to make room for the growing baby. However, after childbirth, the muscles may not fully come back together, resulting in a noticeable gap, often around the belly button area.
While diastasis recti is most common after pregnancy, it can also affect people who have had significant weight fluctuations or intense abdominal pressure from activities like heavy lifting.
Why Healing Diastasis Recti Matters
Diastasis recti isn’t just about aesthetics. This condition can lead to:
Weak core muscles: The separation affects your ability to engage your core, which can lead to poor posture and discomfort.
Lower back pain: A weakened core can make it harder to support the spine, causing additional strain on the lower back.
Pelvic floor issues: The pelvic floor muscles are closely connected to the core, and diastasis recti can impact their function, leading to issues like urinary incontinence.
Bloating and digestive discomfort: When the muscles don’t function properly, you may experience increased bloating or discomfort in the abdomen.
That’s why healing and restoring the strength of your abdominal muscles is so important for both your physical well-being and your confidence.
Exercises for Healing Diastasis Recti
When it comes to healing diastasis recti, gentle, targeted exercises are key. The focus should be on strengthening the deep abdominal muscles, particularly the transverse abdominis, and reconnecting your core. Here are some effective exercises to get you started:
1. Pelvic Tilts
Pelvic tilts help engage your deep core muscles while gently stretching the lower back.
How to do it:
Lie on your back with your knees bent and feet flat on the floor.
Inhale to prepare, and then exhale as you tilt your pelvis upward, gently pressing your lower back into the floor.
Hold for a few seconds, then relax and return to the starting position.
Repeat 10-15 times.
2. Abdominal Bracing
This exercise helps activate the muscles deep in your core.
How to do it:
Start in a neutral position (lying down or seated).
Inhale deeply, then as you exhale, gently draw your belly button towards your spine, engaging your abdominal muscles.
Hold for 5-10 seconds, then release.
Repeat 10-15 times.
3. Modified Plank
A modified plank is a great way to engage your core without putting excess pressure on your abdominal muscles.
How to do it:
Start by kneeling on the floor and leaning forward on your forearms.
Engage your core by drawing your belly button towards your spine and keeping your back straight.
Hold the position for 10-20 seconds, focusing on maintaining a neutral spine.
Gradually work up to longer holds as your strength improves.
4. Dead Bug
The dead bug exercise helps strengthen the deep core muscles and promotes stability.
How to do it:
Lie on your back with your knees bent and feet flat on the floor.
Lift your arms straight above your chest and bend your knees at 90 degrees.
Slowly extend one leg out, keeping your lower back pressed into the floor, while simultaneously lowering the opposite arm toward the floor.
Return to the starting position and repeat on the other side.
Perform 10-12 reps per side.
5. Heel Slides
Heel slides activate your core and improve mobility while avoiding excess pressure on the abdomen.
How to do it:
Lie on your back with your knees bent and feet flat on the floor.
Slowly slide one heel along the floor, extending the leg straight out while keeping your back flat.
Bring the leg back to the starting position, and then repeat on the other side.
Complete 10-15 reps per side.
Tips for Recovery and Prevention
In addition to exercises, there are several key recovery tips that can help accelerate healing and prevent further complications:
1. Avoid Traditional Crunches
Crunches and sit-ups can place too much pressure on the abdominal wall, making diastasis recti worse. Stick to exercises that engage your deep core muscles instead.
2. Posture Matters
Poor posture can exacerbate diastasis recti by increasing abdominal pressure. Be mindful of your posture when standing or sitting—avoid slumping and try to engage your core when moving or lifting.
3. Breathe Properly
Breathing correctly is essential for core activation. Practice diaphragmatic breathing, where you breathe deeply into your belly, expanding it as you inhale, and gently drawing it back in as you exhale.
4. Supportive Garments
While not a long-term solution, wearing a belly band or abdominal support garment can help provide support to your muscles as they heal.
5. Stay Consistent
Healing diastasis recti takes time. Be patient with your body, and stay consistent with your exercises. You might not see immediate results, but with dedication, you’ll notice improvements in your strength and function.
Healing diastasis recti is possible with the right approach. By focusing on exercises that strengthen the deep core muscles, restoring alignment, and practicing good posture, you can begin to feel stronger and more connected to your body. Remember to be patient—recovery takes time, but with consistency and care, you’ll see progress.
If you’re struggling with diastasis recti or want personalized guidance, don’t hesitate to reach out! Together, we can develop a recovery plan that supports your unique needs and helps you restore your core strength.