What are the best exercises for Diastasis Recti?

What are the best exercises for Diastasis Recti?

Briefly, Diastasis Recti is the natural separation or stretching of the abdominal muscles commonly occurring at the end of pregnancy and into the postpartum period. 

For a more detailed overview, please read What is Diastasis Recti?

The muscles and connective tissue structures of the belly have many important functions including- 

• Postural support

• Digestive system

• Breathing system

• Supporting the contents of the abdomen 

• And management of the change of the intraabdominal pressure

An integral part of postpartum recovery to help active women return to prior levels of activity includes abdominal retraining. Returning to exercise postpartum is important to reduce the risk of lifestyle diseases such as type 2 diabetes, heart disease, and arthritis with great gains for maternal health, but also reduce risk of childhood obesity as seen in this study. 

Presence of diastasis recti can often lead to fear of exercising due to concerns of making it worse despite numerous studies supporting abdominal exercise to help diastasis recti. 

What are the risk factors for diastasis recti?

Diastasis Recti can occur in any gender and multiple factors contribute to it. This study suggest is commonly seen as result of–

• pregnancy

• multiple pregnancy

• c-section after giving birth multiple times

What are the best exercises for Diastasis Recti?

When approaching abdominal retraining in the postpartum period effective exercises plans include training of the whole abdominal wall for strength, endurance, and power. 

While addressing multiple muscles groups impacted by pregnancy- 

• Rectus abdominus

• Internal and external obliques

• Transverse abdominals 

• Diaphragm

• Pelvic Floor

• Spinal muscles 

For return to high impact and dynamic sports such as running, soccer, rugby, or CrossFit retraining the abdominal complex in addition to the hips, knees, and back  integrated sports drills is key to reduce the risk of injury in sport. 

Are crunches & planks safe with diastasis Recti?

The contemporary approach to addressing diastasis recti is no longer focused on “closing the gap” as for some people space can remain even though abdominal strength has improved. Recent research supports using an individualized approach to understanding each persons goals and concerns with diastasis recovery as body image, opinions of healthcare providers, and attitudes from family members regarding a woman's concerns will all influence each person.

The great news is that exercises such as curl ups, abdominal twisting, planks have been found to improve abdominal strength without worsening the space between the 2 recti muscles as seen in this study and this one. 

A personalized approach to abdominal training postpartum at Radiance PT provides you with feedback to-

• Improve the brain body connection

• Manage intra abdominal pressure

• Avoid symptoms of vaginal pressure, bladder leakage or pelvic pain from performing exercises with faulty technique.

At Radiance PT in Durham, you will work with a pelvic PT specializing helping active women struggling with diastasis recti and recovery after vaginal birth and c-sections. Working together we help heal and thrive in your postpartum as you —

• Regain your function and improve your abdominal strength for daily activities like changing diapers and playing with your toddler

• Alleviate your back pain and heal your bladder leakage so you can enjoy long walks with your family after dinner

•  Discover enjoying your body again so you can fully be present at your job

Each 1 hour session is fully dedicated to what is important to you while maximizing your time. 

If you are ready to move forward to heal postpartum and live the active and healthy life you dream, reach out today. 

References

1.  Deering, et al. Exercise Program Reduces Inter-Recti Distance in Female Runners Up to 2 Years Postpartum, Journal of Women's Health Physical Therapy 44(1):p 9-18, January/March 2020. | DOI: 10.1097/JWH.0000000000000157

2. Kim SY, et al Trends in pre-pregnancy obesity in nine states, 1993-2003. Obesity. 2007;15(4):986–993.

3. Gluppe SB, Ellström Engh M, Bø K. Curl-up exercises improve abdominal muscle strength without worsening inter-recti distance in women with diastasis recti abdominis postpartum: a randomised controlled trial. J Physiother. 2023 Jul;69(3):160-167. doi: 10.1016/j.jphys.2023.05.017.

4. Kim S, Yi D, Yim J. The Effect of Core Exercise Using Online Videoconferencing Platform and Offline-Based Intervention in Postpartum Woman with Diastasis Recti Abdominis. International Journal of Environmental Research and Public Health. 2022; 19(12):7031. https://doi.org/10.3390/ijerph19127031

5. Eriksson Crommert M, Petrov Fieril K, Gustavsson C. Women's experiences of living with increased inter-recti distance after childbirth: an interview study. BMC Womens Health. 2020 Nov 23;20(1):260. doi: 10.1186/s12905-020-01123-1. 

6. Cavalli M, Aiolfi A, Bruni PG, Manfredini L, Lombardo F, Bonfanti MT, Bona D, Campanelli G. Prevalence and risk factors for diastasis recti abdominis: a review and proposal of a new anatomical variation. Hernia. 2021 Aug;25(4):883-890. doi: 10.1007/s10029-021-02468-8. Epub 2021 Aug 6.