During my pregnancy, I was one of the unfortunate ones to get a
rectus diastasis. (Ed's note: This condition is a separation between the left and right side of the rectus abdominis muscle, which covers the front surface of the belly area.)
Well, I am almost 3 weeks postpartum and am fitting into my regular jeans again, but am unhappy how my belly looks in them.
This one is a brave shot for me as I never even took one of my bare belly pregnant!
When I asked the nurse before leaving the hospital what type of exercises I could do to strengthen my abdominal muscles and when I could, she was completely clueless as to what a rectus diastasis was (and it is common during pregnancy).
I have heard that regular crunches can make the separation in the muscles more noticeable. And I've heard that pilates can have the same effect?
Has anyone ever had this rectus diastasis before and was not a surgical candidate? If so, what were you advised to do to help it?
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Comments (18)
Do the plank exercise a few times per day. I have also been doing yoga regularly. I've improved from a 4 finger to a 2 finger separation. Usually they won't do surgery unless you are a 2.5 plus finger separation.
Definitely do not do crunches or anything that involves a sitting up motion. But core muscle strengthening exercises, like on an exercise ball are good.
The separation will also get better with time. You can't be truly diagnosed with a separation until you are at least 6 months postpartum.
I have this same problem and haven't been able to make it look any better in the 11 years after having my son. Hasn't gotten any better either.
I think you look great, and it's only been 3 weeks!
Your tummy is doing really good for only three weeks pp!
To repair diastasis, which is common, you first need to build strength in your deepest abdominal muscle, your Transverse Abdominis, or TvA. This is the body's internal "girdle" and when contracted, compresses the abdomen. Then you need to train this muscle to function properly as a stabilizer.
Women with diastasis should avoid all abdominal exercises that lift/roll the upper body off the floor and/or against the force of gravity. NO crunches, sit-ups, oblique pulse, rolls ups/roll backs, most Pilates mat work and some yoga moves like "boat pose."
More info on diastasis can be found at;
http://www.befitmom.com/abdominal_separation.html
More info on post natal abdominal reconditioning can be found at:
http://www.befitmom.com/abdominal_reconditioning.html
BeFit-Mom
As BeFit said, avoid anything that uses the upper body. Be sure to roll to your side when you get out of bed or up off the floor.
I saw a PT for about 2-3 months, but did not see a significant improvement. In fact, I have a lot of back pain that has been attributed to the diastasis. I had a baby in January of 2009. I am hoping that maybe my posture will improve once I am finished BF-ing and that will help the back. I am not sure I got much out of the PT, though. Work on your kegels. Your TvA muscles - if you put your hands on your hips and point yours fingers down towards your female parts....about where your leg seems to connect to your torso is where the TvA's are located. One exercise I did with my PT was to sit on a chair with my feet on the floor. Suck in your belly button, focusing on pulling it towards your backbone and up. That helps to engage the muscles.
You could consider visiting a PT to have some help with finding and engaging the muscle, and then do the work on your own time (if money is any issue).
You are a brave girl to post a picture. Mine, I think, is worse, and makes me sad. I think the diastasis is really common, but gyno's don't seem to know much about it and definitely don't give out enough info about it.
I am not sure if I got Rectus Diastasis. I never heard of it before or even know what it is. Well my stomach look like yours. I had my last child in March of 2008 and here it is almost 2 yrs now and still can not get my stomach to go back to normal. I get people asking me questions like when are you due, what are you having? Are you pregnant? And when I tell them I am not pregnant that it is only baby fat they say oh that they don't mean to sound rude. I am planning to buy some new clothes for a little while just to hide my stomach. And, I will ave to alot of exercises to get it back to normal.Can someone explain to me what Rectus Diastasis is, please.
I read that oblique crunches would help this. Lie on your back with knees up and place the left ankle on the right knee. Put your right hand under your head and the left hand on your lower abs by the pelvis. Raise the upper body in a crunch motion, twisting to touch your right elbow to your left knee. Do this as many times as you can, and then reverse to work the other side of your abs. Don't, however, do plain crunches. These will only make things worse.
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Look for the book "Loose Your Mummy Tummy" by Julie Tupler.. it is all about this and you will know everything you will ever need to.
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Ok - that Doc that posted was full of it! (sorry - but he was).
I am a personal trainer with diastasis rehab (diastasisrehab.com to find someone in your area).
I have measured THOUSANDS of women and have only met THREE postpartum that did not have a diastasis. And most of my clients have a diastasis (gap in the recti) that is 6 to 7 fingerwidths wide. Most were told they needed surgery to fix it, that they had a high likelihood of getting an infection from the netting, in some cases had to be done having kids to have it, and that nothing else would fix it.
One of my clients last month closed a 7 fingerwidth diastasis at the belly button, 5 fingerwidth diastasis 3 inches above her belly button, and 4 fingerwidth diastasis 3 inches below the belly button. Doing the Tupler Technique (diastasis rehab) she CLOSED IT COMPLETELY - not just the clinically accepted "2 fingerwidth spread" but TOTALLY closed in SEVEN weeks!! She also lost 3 inches in her waist by closing the gap. And no more looking 5 months pregnant when she wasn't!
I had another women in 6 weeks close a 5 fingerwidth diastasis just a couple weeks ago.
Even IF a person get surgery, if they don't know how to work their transverse muscle (innermost abdominal muscle) and avoid sit ups, crunches, side to side obliques, jacknives, v sits, and the teaser (type of exercises) that person could BLOW right through their tummy tuck. Thats why I say that doc. that just said "100% success" - WRONG - its just artifically sewing weak muscles together. The weakness and lack of integrity of the muscle is also part of the problem and is not truly fixed by surgery. The transverse MUST be strengthened either way!
To see some before and after pics and some results of my clients, go to www.beautifulafterthebelly.blogspot.com.
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