So let’s start with what you should avoid; any movement that strains your rectus abdominis in a forward forceful direction. i.e. crunches done incorrectly, Pilates 100’s, reverse crunches (leg extensions). You also want to be very conscious when coughing, sneezing and taking a bowel movement. Doing these actions without engaging your abdominals push your abdominals forward and will only exacerbate the problem. If you are not aware of it, just put your hands on your belly while doing any of the above and see for yourself the direction your abdominals go.
Well help is finally here! Diastasis Recti can be corrected without surgery but not without consistency and dedication. I guess it depends on how badly you want to fix it. There is a very specific exercise technique that I have been trained in that specifically targets your transverse abdominals to help close the separation. Remember, all 3 levels of abdominals are connected. Therefore, the movement of one, affects the other. And because the rectus has already been strained and you don’t want to flex it, isometric exercises using the transverse abdominals are the best way to close the separation and stabilize your core. But this does not include the plank. If your organs are only being supported by weak connective tissue, some fascia and fat, and you are in a plank position, there is only one direction they are going to fall; forward. Core strengthening is all about strengthening the transverse. These are the muscles you use all day every day so they loooove to be worked but also looove to be strained.
In addition to these exercises, splinting is also highly recommended if you have a separation that is 4 fingers width or more. Unlike a girdle that only presses your abdominals towards the back, splinting puts the rectus abdominals in the correct position for healing. It also places the muscles back to where nature intended making the exercise much more effective, speeding up the healing process.
Having said all this, you have to look at the situation and be realistic with your goals, just like any exercise routine. If you have had a separation for a long time, it’s not going to be corrected overnight. On the other hand, the sooner you get on top of it, the quicker the recovery. You get out of it what you put into it. If you work hard, you will get results. You can get your abs back!
For more info on how to check, splinting and the rehabilitative exercises, please contact me at sam@coreexpectations.com or visit my website at www.coreexpectations.com
