Diastasis Recti Exercises

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Diastasis Recti Exercises

First, thank you so much to Wellness Mama for putting together this most helpful information. There is so much conflicting information out there, and you did a wonderful job putting this together. I am a mom of 2, and prenatal/postpartum trainer specializing in diastasis recti. (I also am a Tupler Technique Qualified Instructor, but have progressed to my own program that I have been using with my clients for the past 5 years). Diastasis recti is something that far too few women realize they suffer from, and as Wellness Mama correctly explained, it can be responsible for many problems. Not only does it contribute to the appearance of a protruding belly, but for me it led to an umbilical hernia and pelvic fracture. Although a tummy tuck is an option to correct it, many women (myself included) would rather not – or cannot – go under the knife. What I’ve done, 100% through exercise and proper nutrition, is reduce my diastasis, and strengthen my core to a point that I thought was impossible for me after my two kids. I do this with all my clients, both in person and over Skype. If I can offer the most simple advice it is this: you need to strengthen your core from the INSIDE out. Meaning – try to practice pulling your stomach in towards your spine, without holding your breath and without raising your shoulders. By doing this you’re strengthening your transverse muscle, which is what helps to draw in the recti muscles and close the separation. This is imperative to do both during pregnancy and after. The more you practice pulling your stomach in, the easier it will be to keep it pulled in during movements and exercises that otherwise could make a diastasis worse. For example, when you lift your kids, push a stroller, hold a plank position, do even a modified pushup – these are all times when your stomach muscles need to be engaged in order to prevent forceful pressure on the abdominal wall (which would make a diastasis worse). When you cough or sneeze even, without keeping your stomach drawn in, pressure is being placed on your abdominal wall which has already been weakened because of the diastasis. What I do for myself and my clients is not an exercise program – it’s a lifestyle change. Even the way you get into and out of bed needs to be modified, because laying straight back and sitting straight up places far too much strain on the abdominal wall. Instead, pull your stomach in, go to your side, and lower yourself down using your arms. Then rotate to your back. And to get up, pull your stomach in, rotate to your side, and use your arms to push yourself up. It may sound silly, but these everyday movements make ALL the difference. On my website, fitnotic.com, I have some videos demonstrating the exercises I recommend and how to modify everyday movements that could be making the problem worse. It is so refreshing to see helpful information being presented on this, so again, THANK YOU to Wellness Mama! Keep up the great work
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Diastasis Recti Exercises

Although diastasis recti is a separation of the rectus abdominus muscles, studies indicate the transversus abdominis also plays a critical role in the prevention and treatment of diastasis recti. When I worked on closing my diastasis recti after the birth of my second child, I found it helpful to focus on engaging the transversus abdominis while standing and sitting.
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Diastasis Recti Exercises

You might see diastasis recti in your newborn’s tummy, but don’t worry too much. Treatment in infants with diastasis recti is only needed if a hernia develops between the separated muscles and requires surgery. It’s very likely that your baby’s abs will continue to grow and the diastasis recti will disappear with time. Of course, if your baby has redness or abdominal pain, or continuous vomiting, you should contact a doctor immediately.
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Diastasis Recti Exercises

Hello. Thank you for all of the information on this website. I have a question about the diastasis. I am pretty sure that if I got the diastasis while I was pregnant with my son that I closed it enough because I am not feeling a huge gap but do think that I got the diastasis (my son is now 19 months), anyway, my question is that I am now 10 weeks pregnant and would like to keep my body fit as possible during pregnancy but want to avoid diastasis. Is it safe to exercise my abs and still avoid getting diastasis this time? or am I more likely to get diastasis by not exercising?
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Diastasis Recti Exercises

Hi Ana, a hernia may ‘pop back in’ with corrective exercise but it’s not going to be really resolved without surgery. A diastasis is not the same as a hernia – with a diastasis your organs will appear to protrude through the gap, BUT they are held back with a layer of tissue (albeit thin & weakened tissue). A hernia is an actual hole or tear in the abdominal wall & exercise cannot repair it. Yes, you can improve a diastasis even years after childbirth, & it sounds like inappropriate exercises have made the situation worse & will also have contributed to your hernia by exerting intra-abdominal pressure which has made both the diastasis & the hernia worse… The MuTu System can DEFINITELY help you with all the compromised muscle tone & the diastasis. But the hernia should be dealt with surgically to ensure the best end result for you. I hope that clarifies things for you!
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Diastasis Recti Exercises

This twelve-week workout cycle is similar to the methods I used to heal my own diastasis recti. After the birth of my second child and a long period of bedrest, I had a diastasis that was about four fingers wide. It was frustrating to feel held back by my own body when I felt ready to hit the gym. But with smart training, patience, and consistency, diastasis recti will usually resolve itself and does not necessarily require invasive methods like surgery.
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Diastasis Recti Exercises

Your chance of developing diastasis recti increases if you have twins (or more) on the way, or have had many pregnancies. If you are over 35 and deliver a baby with a high birth weight, you may also have a higher likelihood of developing diastasis recti.
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Diastasis Recti Exercises

The diastasis recti recovery workout program is ideal for women who have received the green light to exercise after delivery and are looking for a gentle and effective way to rebuild core strength and stability. However, pregnancy is not the only cause of diastasis recti, so you certainly don't have to be a mom to do the workouts.
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It is important to check also the depth of the diastasis, it is very indicative of the degree of ‘trouble’ you’re in. I don’t have a large diastasis, but I have a very slender frame and people kept asking me if I am pregnant. But my diastasis was very deep. I bought the program from befitmom, I think she knows very well what she’s talking about and the price for the dvd has gone done a lot recently and it’s much cheaper then other websites. I am a busy working mom with a husband doing a long commute, so my progress goes in ‘pulses’ rather then continuously, because of lack of time. My diastasis is not so deep anymore and my belly much flatter, but there is still a lot to do. And I am 2cm taller then I have ever been…which goes to show that my alignment was really not great, but the program has fixed it. I really see this program as an anti-age program and plan to use it for a long time as it tackles the whole body (though I am sure this is the case with many other good programs).
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Diastasis Recti, also referred to as ‘Divarication of the Recti’ or ‘Rectus Divarification’, is the widening of the gap between the 2 sections of the Rectus Abdominis (or 6 pack) abdominal muscle. The split occurs at the Abdominal Raphe (Linea Alba and Linea Semiluniaris), the mid-line collagen structures of connective tissue at the front of the abdomen.
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Hi Wendy! I had twins 4 weeks ago via caesarean and have now 5cm diastasis recti. I am petite, have no overweight and have always been very sportive with a flat and strong belly. I now look 4-5 months pregnant and really want my tummy to be flat and to recover a good physical condition. How and when can should I proceed? I am quite confused. I have received contradictory messages like not doing any kind of exercise the first 2 months or doing all kind of sports as long as it doesn’t´ hurt. I have also been told by a doctor that the diastais recti will disappear from itself the next months while another doctor told me that I will, for sure, need surgery. Thank you very much in advance for your recommendations. recommendation.
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nancy – July 26, 2016 Hi Heidi! Thank you so much for this post! The one thing I was really hoping you would cover would be what exercises to avoid during pregnancy. I was lifting before pregnancy, and I have continued on (32 wks, second child) during this pregnancy. I fear that some of my lifting may be worsening my diastasis recti. My midwife said I would need to see a physical therapist to correct my condition once this baby is born. I don’t want to give up lifting, but I also don’t want to make it worse. I would say I do the typical weight lifting/circuits – a variety of squats, lunges, leg extensions, deadlifts, bench pressing, rows, lat pulldowns, shoulder presses, back extensions, etc. I have avoided ab exercises since being told to not do any, but I know my abs are engaged in some of the lifting I do. Any thoughts or suggestions? Thanks! Reply to comment→

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