Diastasis is medical term used to describe the separation of the abdominal wall, which can occur during pregnancy or childbirth. All women experience slight abdominal wall separation during pregnancy; however, if you have diastasis, be careful when performing any stomach exercises. Once you have determined if you have diastasis, you may begin corrective exercises to help heal the stomach muscles.
Determine If You Have Diastasis
To determine if you have diastasis, lie on your back with both feet on the floor and your knees bent. Place the fingers of one hand just below your belly button, lift your tailbone toward the ceiling, at the same time lift your shoulder and neck of the floor. Holding this position, gently press down to feel the gap between the abdominal wall. If that gap is more than two fingers wide, it is diastasis. According to New Horizons Physical Therapy, you should wait three days after vaginal birth and six weeks after a C-section to perform this test for accurate results.
Deep Breathing
The most important exercise any woman can do postpartum is deep breathing. Deep-breathing exercises help increase neuromuscular awareness to the muscles and skin and can help shorten the abdominal wall to its former length. To properly execute this exercise, set aside a minimum of 5 minutes to focus on your breathing technique. Lying on your back with your knees up toward the ceiling and feet on the floor, inhale and feel your chest and abdomen expand. Slowly exhale while pulling your belly button toward your back and your tailbone toward the ceiling. Hold this position until you run out of breath. Repeat this exercise five to 10 times, each time feeling your abdominal muscles engage and your stomach flatten.
Pelvic Tilt Corrective Exercise
Upon your doctor's approval, you may begin corrective exercises for diastasis. The pelvic tilt provides low stress rectus abdominus engagement with support from the quadriceps and gluteus. Perform this simple exercise by lying on your back with your feet on the floor and knees toward the ceiling, with your arms on the floor to your side. Keep your neck and head relaxed at all times--use a pillow if needed. As you inhale, tilt the tailbone toward the ceiling, lifting your gluteus off the floor slightly. As you lift, tighten your stomach and visualize your muscles coming together in the center of your abdominal wall. Hold this for 10 seconds and then release. The Women's Health Physiotherapy Team recommends keeping your back aligned so your abdomen does not bulge or dome during this exercise to maintain proper form.
References
- New Horizons Physical Therapy; Diastasis Recti Exercises
- Women's Health Physiotherapy Team; Diastasis Recti Assessment and Treatment
- P.T. Journal; Interrater Reliability of Diastasis Recti Abdominis Measurement
