Guide to Healing Diastasis Recti

If you have been pregnant, there is a possibility you could be experiencing Diastasis Recti. It is more common than you think and is not something you need to live with! Approximately 85% of women experience Diastasis in their third trimester as this is when the baby grows the fastest. With limited space for the baby to go, the only option is OUT, which is one of the main causes of the core separation of your abdominal muscles. By prioritizing rest for your body, focusing on proper breathwork, and following a specialized exercise protocol, we create a strong foundation toward healing your core and pelvic floor. 

When discussing Diastasis Recti, we need to consider its relation to pelvic floor function. While not everyone with pelvic floor dysfunction has diastasis, generally everyone that has Diastasis experiences pelvic floor dysfunction. It can manifest into tight or weak pelvic floor, but most experience both! These conditions come from hormonal changes and compensation due to postural changes. A weak pelvic floor often results from lack of training and improper breathing, leading to symptoms like low back pain, urinary incontinence, and difficulty with core stability and balance. On the other hand, a tight pelvic floor can be caused by stress/anxiety, overactivity or inactivity, and improper breathing,  leading to symptoms like pelvic pain, pain with insertion, and incontinence or constipation. Our goal is to teach the pelvic floor when to relax and contract effectively.

At the beginning of your postpartum journey, it is crucial to prioritize rest. For some women, mild separation can heal itself within the first 6 weeks with proper rest and refraining from strenuous activities. During this period, gentle activities like walking and Diaphragm breathing are highly beneficial for core and pelvic floor recovery. Diaphragm breathing involves mindful breaths into our belly and expanding through all sides of our ribcage. This technique can help prevent rib flaring, core weakness, and promote pelvic floor balance. Although simple, it is an effective exercise for strengthening and creating space in the pelvic floor muscles.To learn more about Diaphragm breathing follow us on Instagram @DefeatDiastasis!

If you continue to experience symptoms of Diastasis or a dysfunctional pelvic floor beyond the first 6 weeks, then your next step is to consult a qualified professional for an evaluation of the width, length, and depth of your separation. For guidance on self assessment, visit our instagram @DefeatDiastasis!

Once we have a clear understanding of our core separation and pelvic floor health, we can then create a personalized exercise program designed to build core strength, enhance mobility, and improve functional movement. By working with a qualified professional, you will learn which exercises to avoid, such as planks, crunches, and double-leg exercises. Instead you will focus on deep core exercises that facilitate healing like bear, bird dog, dead bug, bridges, and many more! This approach will not only ease symptoms of Diastasis like stated earlier, but also promote better alignment, reduce back and pelvis pain, and restore strength, leaving you feeling as strong as you were pre-pregnancy!