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How to treat diastasis recti – advice and exercises to help you “Feel Better Now”

How to treat diastasis recti – advice and exercises to help you “Feel Better Now”

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At the end of every post I write I usually wrap things up by encouraging you to contact me with comments or questions you may have about workouts, pain, recipes, anything, etc. I love getting these emails as a lot of times they turn into some of my better blog posts. That being said, I have received multiple emails from readers inquiring about diastasis recti and specifically what can be done to help it (I got 3 more just this last week!). I figured rather than reply to these emails individually you might be better served by me turning my answer into a post that all can read and benefit from. That being said, I’m happy to introduce you to the newest post in our “Feel Better Now” series- Diastasis Recti. We’ll talk about what it is, why it’s there, and what you can do to treat it.
flatten your mommy tummy with 7 great tips

What is it? Diastasis recti is a separation of your anterior abdominal wall. There’s a muscle called your rectus abdominis that goes from the bottom of you ribs to the top of the front of your pelvis. This is your “6 pack” muscle and the primary mover in motions

where trunk flexion is required (i.e crunches and sit-ups). There are essentially two halves to this muscle that are separated londitudinally by the linea alba– a thin connective tissue similar to a tendon. This small separation via tendon is the “weakest link” in this front part of the abdominal wall and can be torn with excessive stresses placed upon it. The two populations where this issue is seen the most are infants (incomplete development of this muscle/tendon) and pregnant women (due to stress from a growing uterus and enlarging abdomen). This problem tends to occur more in multiparous (more than one pregnancy) women, those over the age of 35, “multiples” pregnancy (twins or more), high birth weight pregnancies, and even those who perform excessive abdominal exercises during the first trimester.

 
 
 

What do we do about it? If you are currently pregnant and have a diastasis recti I am truly sorry- there are no exercises that will help you while pregnant. Unfortunately it’s a situation

you’ve just gotta ride out. There are, however, some wonderful braces/bands that you can purchase that will make your experience INCREDIBLY more comfortable. These are designed to support your growing belly and take a lot of the load off of your abdomen. (I’ll put the ones I recommend to my patients in our T&T Store– you can check out my favorite one right here). Unfortunately there’s just not much you can do until Junior gets here, but once he/she shows up there are some specific exercises that have been proven to greatly reduce the amount and the effects of the diastasis.

The right core strengthening exercises have been proven to mitigate the effects of this injury as well as reduce the size of the diastasis itself. These exercises are designed to increase abdominal strength without putting direct pressure in the injured rectus abdominis muscle (for more info on the muscles that make up your abdominal wall click here). It’s important to note that I am presenting this exercise program as a progression. The most important muscle to work in the treatment of diastasis recti is the transverse abdominis (TA). This muscle is the one you contract as you “suck in” and pull your belly button towards your spine. The first exercise presented in this routine is focusing on teaching you how to correctly contract this TA muscle and then all of the other exercises stem from properly contracting this area. As you become more comfortable with one exercise, progress on to the next level until that one, too, becomes easier/more comfortable.
 
 
The following is a FREE download of my go-to exercise program in the management of diastasis recti. These programs are generated using a free website, HEP2go.com. This site totally rocks and I use it for all my home programs in the PT clinic.
 

Printable Diastasis Recti Home Exercise Program

Diastasis Recti Exercise Program

 
A word about sit-ups and crunches: It’s important that you avoid these exercises if you do have this condition. These activities can actually cause more harm than good while trying to heal this injury.

Diastases recti is actually a very manageable condition if treated correctly. The most effective treatment is increasing strength in the abdominal/core wall while minimizing contraction of the rectus abdominis muscle. Give this routine try and please feel free to contact me with any questions you may have.


Looking for more wellness advice?
Here are some other popular post from our 
“Feel Better Now” series.

“Feel Better Now” – Knee Pain

https://tone-and-tighten.com/2014/03/feel-better-now-series-how-to-treat-knee-pain-free-download.html
 
https://tone-and-tighten.com/2014/02/new-feel-better-now-series-how-to-treat-low-back-pain.html
 
As always, I can be reached by leaving a comment below or via email at toneandtightenfitness{at}gmail.com
 
 

Make it happen,

 
Jared
 
Disclaimer: The information presented in the “Feel Better Now” series is designed to be used for informational purposes only. The diagnoses and treatment plans outlined are extremely generalized and may or may not be the recommended interventions for your specific problem. If you are experiencing pain, you are encouraged to consult a healthcare provider to determine the best treatment plan that will be in your individual best interest. Tone and Tighten claims exemption from accident, injury, or perpetuation of any injury incurred while performing exercises found on this website. The user assumes all risk… and reward!!

 

 

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By Jared Beckstrand

Comments

  1. Do you suggest wearing a corset (like the ones from Belly Bandit) or a splint to help? I hav about a 2-3 finger DR. I’ve lost 30+ pounds since being pregnant but still look pregnant (22 months later, ugh!) Will that extra support help or will it keep the muscles weakened?

    • Hi Kate! Great question. I would recommend them for higher-level activity (lifting, pulling, pushing, sport, etc) and particularly painful days only. Any time you could use a little extra support, a little extra support is a great thing! However you don’t want to wear them all day everyday as your body becomes dependent on it for support instead of core muscles (effectively weakening your core). Hope that helps, and all my best!

  2. I recently finished my first pregnancy 7 months ago. How do I know if I have diastasis recti and need to do these types of exercises to repair my body or if I can just do normal core/ab workouts to try to tone everything back up?

    • Hi Megan,

      Diastasis recti is a separation of the muscles/ligament that runs down the middle of your abdomen. Most of the time you can actually feel the separation – either bumps with a divot or (in extreme cases) you can actually put your finger down in this separation. This is usually a painful condition; some of my patients describe it was more “uncomfortable” but exacerbated with certain activities. If you can do “normal” ab/core work and feel muscle fatigue only, you’re probably good to go. It these types of workouts leave you pretty painful in one very specific location in the center of your abs you might consider these exercises for a couple of weeks until you make them stronger. Hope that helps! Thank you and ggod luck, Megan!!

      Jared

  3. I had my last child 7 years ago and still have about a 4 finger separation. In your experience, is it still possible to improve this after this long?

    • Hi Christine,
      I’ve always been a “never say never” kind of guy, but you’ve gotta be a realist as well. I’m confident there’s a lot you can do to strengthen around the separation and maybe draw it a little closer together, but will it ever be completely gone? Probably not. Steady, consistent work to strengthen your core and midsection should help. Just be patient and consistent!
      Thanks for writing in!
      Jared

  4. Hi Jared,

    I followed a 2-month treatment with a PT that visibly improved my 2-finger gap. Now, I wish to follow this printable workout to keep strengthening my core. Also, I’ve always been a dance workout kind of girl, will attending Zumba classes affect my progress? Should I abandon aerobics or dancing? Answer me please, I’d love to go back to fun exercising.

    Thanks a lot

    • Hi Carolina,
      Congrats on your progress thus far! Assuming you’re doing these exercises and strengthening the right muscles in the right way, there’s no reason why you shouldn’t be able to return to Zumba and other “fun exercises” in no time!
      Thank you!
      Jared

  5. Hi. Does the same test apply if I have had a c-section? Does the recommended workout also apply to someone who’s had a double c-section?
    During my second pregnancy I found that I blew up pretty fast and just looked huge in general and the pressure from the weight was crazy, I didn’t really know about this so I had no additional support to help ease the weight and I’m guessing the muscle probably stretched out even more then.
    My second child is 6 now, but I’m determined to try this out if it’s applicable to my situation. I recently went on the JJ Smith 10 day detox and finally lost some weight which was visible from the way my clothes fit and actually showed on the scale so I’m feeling geared up for this. All that tummy is just there hanging out and I’d really like to see it tighten up.

    • Hi Maria! The principle should be the same – anyone looking to tone their stomach and “suck things in” a little more would benefit from this progression. The goal is to activate that deepest abdominal layer and make it strong and tight. Whether it’s a diastasis, a C-section, recent fat loss, etc – this should be effective. Hope you enjoy!

  6. Hi Jared,

    How long it would take to notice improvements If I am doing the exercises 5 days per week?
    Thanks

    • Hi Nancy, I tell patients all the time – it’s a marathon, not a sprint. 4 weeks before you start to see the change you’re after. Stay consistent with it and try to challenge yourself as you get stronger. You’ll get it!

  7. Following an abdominalplasty (Tummy Tuck) with Muscle Repair my concern is to be caution when returning to a regular exercise routine. I use to do a lot of crunches and now have learned this is not what I want to return to. Can you provide post Tummy Tuck Muscle repair exercises? Thank you advance.