Welcome to our pelvic health corner! As a dedicated pelvic health physical therapist, I often encounter clients grappling with diastasis recti—a condition where the connective tissue between the abdominal muscles thins. This thinning can occur due to pregnancy, heavy lifting, or other factors. While it can feel daunting, the good news is that there are plenty of exercises that can help strengthen your core and reduce the Diastasis Recti.
Understanding Diastasis Recti
Diastasis Recti involves a thinning or stretching of the linea alba, the connective tissue that joins the left and right sides of the rectus abdominis (the “six-pack” muscles). The condition is very common and a 1-2 finger Diastasis width is within a normal range after pregnancy. Symptoms might include a bulge or dome along the midline of your abdomen, especially when you’re engaging your core.
The primary goal in managing diastasis recti is to strengthen the core muscles while minimizing increased intra-abdominal pressure that could worsen the separation. Let’s dive into exercises that are both safe and unsafe for those dealing with diastasis recti.
Beginner Exercises for Diastasis Recti
1. Pelvic Tilts
Pelvic tilts help to engage your deep core muscles without straining your abdomen. Lie on your back with your knees bent and feet flat on the floor. Gently tuck your pelvis under, pressing your lower back into the floor, then release. This simple movement helps activate the transverse abdominis, which is crucial for core stability.
2. Modified Planks
Traditional planks might be too intense, but modified planks can be beneficial. Start on your hands and knees with your wrists under your shoulders and your knees under your hips. Engage your core, keeping your back flat, and extend one leg behind you while maintaining a stable torso. Switch legs after a few seconds. This modification reduces pressure on the abdominal wall while still engaging the core.
3. Heel Slides
This exercise promotes core strength and control. Lie on your back with your knees bent and feet flat. Slowly slide one heel away from your body while keeping your lower back pressed into the floor. Return to the starting position and alternate legs. This helps build strength in the transverse abdominis without excessive pressure on the diastasis.
4. Bridges
Bridges are excellent for strengthening the glutes and lower back, which supports the core. Lie on your back with your knees bent and feet hip-width apart. Press through your heels and lift your hips towards the ceiling, squeezing your glutes at the top. Lower back down slowly. This move stabilizes your core while minimizing strain on the abdominal wall.
Advanced Exercises for Diastasis Recti
1. Traditional Crunches
Crunches and sit-ups increase intra-abdominal pressure. Be sure that you can fully engage your deep core and control any abdominal doming that occurs with this exercise.
2. Full Planks
Full planks require significant core engagement and pressure but with the correct core engagement technique and good strength you can progress to full planks and the many variations. Bear Planks are another great option for variety.
3. Leg Raises
Raising both legs while lying on your back is an intense core exercise and you can do it with a diastasis. Will doing this monitor your low back position. If it’s arching you may need to bend your knees until you get more strength. As with all these exercises, monitor your doming. A small amount of doming that is controlled and firm to the touch is usually okay. Uncontrolled doming that is squishy isn’t going to help you get stronger.
4. Heavy Weight Lifting
Lifting heavy weights is awesome for your core! The core muscles engage every time you lift and in a more functional way than laying on the floor. I encourage all the Moms I work with to weight lift!
Managing diastasis recti involves careful exercise selection that goes beyond core strengthening so if you aren’t seeing the progress you want it may be a problem in the hips, spine or ribs that's preventing the Diastasis from closing. Always consult with a pelvic health physical therapist to tailor a program to your specific needs and ensure you’re on the path to recovery.
Remember, healing takes time, and consistency is key. Celebrate your progress, no matter how small, and continue to nurture your body with exercises. Here’s to a stronger, healthier you!
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