Diastasis Recti
Frequently Asked Questions and Information
It is important to speak with your doctor before participating in any exercise program. The following is general information for educational purposes. EveryBODY is different and your doctor will be able to guide you on what is safe and appropriate for you.
Why do some women (and men) have diastasis?
Is there a list of exercises to avoid?
What is Diastasis Recti?
Diastasis is the thinning of the linea alba - the connective tissue that connects the rectus muscles down your midline.
During pregnancy, the linea alba gets lax (ligament laxity) in order to allow for your belly to grow. 100% of women have a diastasis during pregnancy.
How is it measured?
The best way to get an exact measurement is through an ultrasound. However, the finger width and depth test is the most common way to check on your own. Typically a 2 - 2.5 finger width gap would be considered above "normal". During an initial assessment we will look at your diastasis width and depth in different positions and along the entire linea alba. There may be a "gap" present above, at, or below the belly button (or a combination of the three). Based on where your diastasis is located and the firmness of your linea alba, I will be able to work with you to design an exercise program to address your needs.
Please keep in mind that you should seek medical advice & clearance from your doctor regarding any concerns that you have about diastasis before beginning exercise.
Why do some women (and men) have diastasis?
When it comes to postpartum diastasis recovery, some women recover in a few months, within a year, and some women need intervention to help with recovery. Researchers in Norway found that about 1 in 3 women still have diastasis a year after giving birth. So it may be more common than you would think. However, there is a lot that is still unknown about diastasis and limited research has been conducted on it. Factors that potentially influence why some women do not recover as quickly from diastasis include the presence of hernias, history of abdominal surgery, cesarean section, skin condition, and number of pregnancies and births.
Can you heal a diastasis?
The short answer is...Maybe!
In the past, healing diastasis focused more on the width and closing the gap. A lot of programs focused on "squeezing" the muscles back together. More recently, the definition of healing has changed, as research shows the firmness of the diastasis may be more important than the width.
Keep in mind that diastasis can be impacted by your breathing patterns and how you manage pressure from inhales and exhales. It can also be impacted by your posture during exercise and in everyday life. In addition to strength building exercises, I look at your functional movements (picking up kids, getting out of the car, etc.) and how that impacts your diastasis. Working out is only a small percentage of your day, so improving your daily movement patterns will play a big role in the healing process.
EveryBODY is different, but with a focus on breathing exercises, postural corrections, and strength building, many women have seen an improvement in their diastasis.
Whether you're 5 months, 5 years, or 15 years postpartum... it's never to late to rehab your body!
Is there a list of exercises to avoid?
Not quite... There is not a safe or unsafe exercise list that is a one size fits all. Every person is different and needs different exercises, regressions, modifications, or advances at different points in their fitness journey. While working to improve your diastasis, you may need to modify your exercise routine based on how your body responds. There are a lot of exercises and variations of exercises that can still challenge you and help you meet your fitness goals safely.
Is it ok to do plyometrics with a diastasis?
Again the answer is ... maybe!
If your body isn't ready to handle the intra-abdominal pressure from jumping, running, and high impact, it may be counterproductive to your healing. Additionally, doing too much too soon, can result in additional issues such as pelvic organ prolapse, incontinence, back pain, pelvic pain, increased pressure on your linea alba and more.
Are you beginning to notice the trend and see how unique each person is and how everyBODY needs specific exercises to help with the healing process?
I have tried everything and it didn't help
There are so many variables that play a role. It takes time, dedication, patience... and the right exercises to get results.
breathing
During our training sessions we will work on improving your breathing patterns and pressure control through specific breathing exercises. If your breathing pattern is causing you to put pressure on the midline, then it makes it more challenging for that linea alba to heal and strengthen.
posture
Throughout pregnancy our posture changes to accommodate a growing belly. We will work on improving your posture postpartum to help strengthen the muscles that were lengthened and stretched. I will also help you to build mindfulness of your posture in daily activities such as standing around, baby wearing, feeding baby, lifting items, etc.
strength
Building the necessary muscles to help with the demands of everyday life (ex: picking up baby, lifting the carrier, feeding baby, etc) is essential to avoiding pain and injury. Looking at your specific needs and muscle imbalances, I build an exercise program that is uniquely designed to help you build strength, rehab your diastasis, and feel your best.
lifestyle
We have to train for our lifestyle. If you are a mom lifting heavy toddlers, a waitress on your feet all day, a business woman that is on a screen or sitting most of the day, your needs will vary. I look at your functional movements (picking up kids, getting out of the car, etc.) and how that impacts your diastasis. Working out is only a small percentage of your day, so improving your daily movement patterns will play a big role in the healing process.
**Duvall, S. (2022, February 18). Pregnancy and postpartum corrective exercise specialist 2.0. Core Exercise Solutions. Retrieved March 1, 2022, from https://www.coreexercisesolutions.com/pces/
**Pagliano, C. (2020, September 18). How to train clients with Diastasis Recti. Girls Gone Strong. Retrieved March 2, 2022, from https://www.girlsgonestrong.com/blog/articles/how-to-train-clients-with-diastasis-recti/