Introduction:
Pregnancy is a beautiful journey filled with anticipation and excitement, yet it can also bring about changes in the body, including abdominal separation, known as diastasis recti. For many, especially women during and after pregnancy, diastasis recti has become a significant concern. In this blog, we’ll delve into what diastasis is, why it occurs, how to train with it, and why it’s time to shift our perspective and dial down the worry.
What is Diastasis?
Diastasis recti is a condition where the two sides of the rectus abdominis muscle separate along the linea alba, the connective tissue that runs down the midline of the abdomen.
Why Does Diastasis Happen?
During pregnancy, diastasis recti often develops as hormonal and mechanical changes. This separation of the rectus abdominis muscle along the linea alba allows room for the uterus to expand, facilitating the growth of the baby.
How to Train with Diastasis:
Contrary to popular belief, having diastasis recti doesn’t mean you have to avoid exercising altogether. In fact, engaging in targeted exercises can help strengthen the abdominal muscles and promote healing of the connective tissue. However, it’s essential to approach exercise with caution and seek guidance from a qualified professional, such as a physiotherapist specialising in women’s health.
Some effective exercises for training with diastasis include:
- Pelvic tilts: Gentle pelvic tilting movements can help activate the deep core muscles without putting excessive strain on the abdominal muscles.
- Transverse abdominal activation: Learning to engage the transverse abdominis muscle, often referred to as the body’s natural corset, can provide support to the abdominal wall and aid in closing the gap.
- Parloff Press: One of my favourite abdominal / core / whole body exercise
- Pelvic floor exercises: Strengthening the pelvic floor muscles can improve core stability.
- Breath work when exercising: Understand how to control intra-abdominal pressures to reduce pressures on the linea alba and pelvic floor muscles.
Why We Need to Stop Worrying So Much About Diastasis?
While diastasis recti is a valid concern for many individuals, it’s essential to put it into perspective. Having a degree of abdominal separation is a normal physiological response to pregnancy and doesn’t necessarily indicate a problem. Furthermore, research suggests that the presence of diastasis alone doesn’t always correlate with symptoms or functional limitations.
Rather than fixating on diastasis as a cosmetic issue or a sign of physical weakness, we should focus on overall health, strength, and function. Embracing a holistic approach to fitness, including proper nutrition, regular exercise, and mindful movement, can support our bodies in recovering and thriving postpartum.
Conclusion:
Diastasis recti is a common condition that affects many individuals, particularly women during and after pregnancy. While it’s essential to be aware of diastasis and its potential impact on core strength and function, it’s equally important not to let it consume us with worry. By understanding the factors contributing to diastasis, adopting safe and effective training strategies, and prioritising overall health and well-being, we can navigate through this journey with confidence and resilience. Let’s shift our focus from fear to empowerment and embrace the incredible strength and resilience of our bodies.
