Diastasis Recti is a situation in which your most superficial abdominal muscles (rectus abdominus) divide along the midline of the body. The left and right sides of the abdominal muscles separate and the connective tissue extends along the midline and weakens. It is most common during pregnancy or during delivery, but many people, including some men, have a recti diastasis and simply do not know it! It has been said that even the founder of Pilates, Joseph Pilates, had a diastasis!

Unlike the "pooch" abdominal aspect that can be associated with diastasis, there may also be functional deficits. These muscles are designed to support your back and organs, and if they are no longer in the right place and maintain the right tension, they fail at these important tasks. Pelvic pain, incontinence, back pain and poor joint mechanics can all occur when someone has diastasis. The goal is to bring the muscles to the midline so that they can begin to do their job, and that the connective tissue has more to do overtime to support this in their absence.

The main cause of a diastasis is the continuous stretching or overuse of the right muscles in the abdomen. Pregnancy or carrying a lot of excess weight in the abdomen is the main cause of stretching these muscles. Strangely, overtraining this set of muscles (burnout) in the search for better abs can actually cause diastasis, causing abdominal bulge so that the abdomen seem more "poached". So many fitness enthusiasts this vicious circle, because there is a strong public focus on crunches, cycling, jackknives and similar exercises that rectus abdominus contract almost to the exclusion of the transverse abdomen (the layer the deepest and most stabilizing). If we can balance training forward of abs and the deeper layers of support of the trunk (deep back muscles, transverse abdominal muscles, diaphragm and pelvic floor muscles) we can prevent the occurrence of diastasis. And once a diastasis occurs, the displacement of the traditional abdominal exercises to strengthen the most complete core can help to reduce the severity of the disease and to increase the stability and function of the heart.


Exercises to do:

  • Abdominal enhancers (heels, modified dead microbes, contractions/heart compressions)
  • Gluteal exercises (gluteal bridges, squats, ankle lifts, squats)
  • Pelvic floor exercise (cones with transverse abdominal contraction)
  • Diaphragmatic exercises (deep breathing relaxes on inspiration, pulls the navel to the spine at expiration)

Exercises to avoid:

  • Bending forward (crunches, bikes, rollups and roll downs, jackknives, bootlegging)
  • Exercises loaded forward (front plate, full pushup, bird dog, burpees)
  • Extreme stretching (abdominal exercises on exercise ball, fully open dog)
  • Additional care for healing Diastasis Recti

It is important that the pelvis is properly aligned and in balance when you are working on healing a diastasis. If the pelvic joints are limited or misaligned, it will be more difficult to maintain good cardiac stabilization during difficult exercises and daily activities. Similarly, if the muscles that attach to the pelvis or the heart are too tight, a tensile force on the bone structure of the pelvis and skeleton, causing pain, oppression and lack of function can cause. One of the main culprits in a whole cascade of dysfunction is the psoas muscle. Chiropractic adjustments and active release techniques (ART) can help restore pelvic alignment and muscle balance.


 Author: Angelina



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