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by sheri presley

october 2019


The topic of Diastasis Recti or DR has become quite the buzz in today’s fitness industry. But what is it? Diastasis Recti refers to the separation of the two muscles on the abdomen that come together at the Linea Alba forming what we know of as the “Six Pack” muscles or Rectus Abdominals. In Pregnancy, it is common and essentially unavoidable because of the body’s need to accomodate a growing belly. This separation is usually temporary and will naturally heal itself in the months following labor, however for some women this separation never quite heals and can result in a number of pelvic issues. So what can we do to avoid it? These ten tips can help minimize the odds

  1. EXERCISE BEFORE GETTING PREGNANT.

    Whether it’s yoga, barre or weight lifting, mamas who are active before pregnancy are more likely to have an easier recovery and naturally heal their bodies from any abdominal separation. Having a strong core before getting pregnant allows the muscle tissues to recover easier. So if you know a baby is in your horizon it’s a good idea to get into a fitness routine that you can stick with!

  2. MODIFY ABDOMINAL WORK.

    Although debatable, crunches and planks have come under the spotlight as being major factors in worsening abdominal separation during pregnancy. The thing is- EVERY BODY IS DIFFERENT- but ANY exercise that is done incorrectly can bring these issues, especially during pregnancy. One thing is certain- avoid exercises that put too much pressure on the abdominals. You can sometimes see this as “coning” or a dome-like shape taking form from your belly. Remember- what works for someone else might not be what works for you.

  3. AVOID HEAVY LIFTING.

    If there is one time in your life you should take advantage of people wanting to do everything for you let it be pregnancy! All of a sudden everyone wants to help you with carrying groceries, opening your doors, bringing you a chair- just let it happen! I’m not saying opening your own door will give you DR but soak it up mama! All jokes aside, when it comes to actual heavy objects leave them for someone else. Moving furniture, carrying heavy groceries, even picking up your fur baby… when it comes to heavy lifting don’t do it. Lifting puts too much pressure on the pelvic floor muscles and could worsen Diastasis Recti since picking heavy things up requires recruitment of the abdominals.

  4. ROLL OUT OF BED, LITERALLY.

    Instead of rolling up and using your abdominals to get up from lying down, make it a habit and roll to your side first. From there you can push yourself up with your arms to a seated position and then step out of bed with both legs. Not only can rolling up put too much pressure on your abdominals but it could lead to discomfort in your lower back and hips. The hormone Relaxin is working to get your hips loosy goosy in preparation for labor which is why you want to keep your body square and use the strength of both sides (bilateral movements) when moving.

  5. MAINTAIN A WELL-BALANCED DIET.

    YES - Eat. The. Oreos. However, make sure you are getting the proper nutrition as well and drinking PLENTY of water. A healthy body doesn’t depend on exercise alone, it’s diet that matters too. During pregnancy, the body beautifully transforms itself to welcome a growing baby. This event, although beautiful, is a trauma which requires healing and proper nutrients to rebuild the connective tissues including any scar tissue that may have resulted from a challenging labor. Eating a nutrient-rich diet packed with protein, vegetables and essential fatty acids will help the body repair itself all while helping with mood, fatigue and most importantly nourishing your baby.

  6. MANAGE A HEALTHY WEIGHT.

    While it’s important to monitor your weight it’s also something pregnant mamas shouldn’t obsess over. This weight is necessary for development and is distributed to the growing baby, placenta, breast tissue, blood supply and amniotic fluid so it’s important to eat a healthy balanced diet to provide for these changes. Your Doctor or Midwife will recommend how much weight you gain during pregnancy and it’s important to stay close to the recommended range. While we shouldn’t obsess over each pound, gaining an excessive amount of will impact your recovery and can also trigger health issues for mama and baby such as gestational diabetes.

  7. USE YOUR BREATH.

    Practicing diaphragmatic breath work or “Rib Cage Breathing” is important for both prenatal mamas and postpartum recovery. As baby grows and the uterus increasingly takes more space in the abdomen, the other organs are forced to shift including the diaphragm which becomes constricted. This is why many mamas complain of shortness of breath and face more discomfort in late pregnancy. Focusing on breathing and expanding the ribcage like a big balloon, 360 degrees around the ribcage, will help keep the lungs and diaphragm strong while keeping the pelvic floor balanced. This breathing style will also help in recovery after baby as the breath encourages the organs back into place and heal the pelvic floor/ diastasis recti.

  8. BE PATIENT.

    Pregnancy is a time to welcome the body’s amazing ability to transform and grow life. Although it is important to keep a healthy, active lifestyle during pregnancy, it’s equally important to stick with low impact forms of fitness. Now’s not the time to begin a high impact boot camp class that requires jumping around in a heated room. There will come a time for you to get back into high intensity, high impact exercises but if you weren’t doing them before pregnancy they’ll have to wait until afterwards. At the same time just because you might see someone on social media powerlifting or doing backflips into a pool while pregnant it doesn’t mean you should. Exercises that create too much stress on the body during pregnancy can contribute to Diastasis Recti. Listen to your body and if it doesn’t feel right, don’t do it.

  9. EASE INTO FITNESS AFTER BABY.

    The same rule applies to postpartum recovery in the weeks and months following delivery. Although you might be eager to hop on the treadmill and run or get back into core work it’s crucial to ease back into it. Every body needs time for natural healing to take place. This goes for the first 6 weeks postnatal but even after you are cleared by your Doctor or Midwife. The clearance does NOT mean it is safe to pick back up to high impact work. Rather it is a clearance to ease back into gentle movement and stretching as the organs shift back into place, find normal function and the pelvic floor continues to heal. Finding a class or an instructor who knows how to modify for postnatal mamas is key!

  10. GO TO A SPECIALIST.

    It’s never too soon to see a Women’s Health Specialist or Pelvic Floor Physical Therapist if there are any concerns about pelvic floor dysfunction or signs of Diastasis Recti, especially if there is a family history of any pelvic issues. This exam is different than just a normal pelvic exam. Pelvic Floor Physical Therapists will evaluate (either internally or externally) the musculature and ligaments that support the pelvis and spine and can assess if there is any dysfunction. It is a holistic assessment that looks at how the organs, muscles and fascial tissues correspond with each other. If you're questioning it, it might be worth it to schedule a consultation with a Therapist in your area.

 
 
 
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Sheri Presley is a Certified Pilates Instructor and Holistic Health Advocate in San Diego. Through actively pursuing and sharing her passion for health and wellness, Sheri aims to inspire others to live a vibrant, passionate and functional life.