Diastasis Recti has to happen in every pregnancy. As the baby and belly grow, the connective tissue between the two sides of the rectus abdominal muscles needs to stretch too. However whilst that connective tissue (lined alba) often regains its integrity, in some cases it doesn’t and this is where we see the presentation of Diastasis Recti.
Diastasis has been called “mum tum”, and many new mums that have not been properly diagnosed think that this is just baby weight, but Diastasis is not a weight issue, it is present because the deepest layer of the abdomen have lost their ability to create tension. Other Diastasis Recti symptoms include constipation, urinary incontinence, poor posture, and low back discomfort.
Whilst the gap may improve with exercise, it is actually the integrity of the connective tissue that is more important than the size of the gap. Certain Pilates moves and Hypopressives offer a healthy balance of Diastasis Recti exercises that can aid the healing process.
How Does Pilates Help Diastasis Recti?
Diastasis Recti occurs due to strain on your core during pregnancy. Pilates targets the core, allowing you to retrain and rebuild your muscles. The most important muscles when it comes to the function of the core is the Transverse abdominis and as long as the Pilates you are doing is targeting these deep abdominals, you will be doing good for your Diastasis.
Is Pilates Safe for Diastasis Recti?
Yes and no. Pilates is generally recommended for Diastasis Recti. However, there are some exercises you should avoid and others that are recommended. Here are a few you can try:
Breathing
- Lie on your back with your knees bent and your feet flat on the mat. Place your hands on your hip bones.
- Inhale through your nose expanding your ribs.
- Exhale through your mouth engaging your transverse abdominis, the deep abdominal muscles that support the trunk and internal
- organs, by imagining your hip bones moving towards your belly button. You should feel muscles engaging under your fingers.
- Repeat several times, ensuring your muscles activate.
Heel Slide
- Lay flat on your back with your hands on your hips, knees bent, and feet flat on the map, hip-width apart.
- Inhale while stretching one leg out on the mat keeping your hips level.
- Exhale to engage the abdominal muscles and use them to slide your leg in slowly while dragging your heel along the mat.
- Repeat 3 times on each side.
What Exercises Should I Avoid?
While several Pilates moves are beneficial, others can worsen abdominal separation. Avoid any poses that cause you to lift both shoulders off the ground from a lying position if you notice that your abdominals dome rather than staying flat.
Other exercises to avoid include:
- Forward flexion (which causes you to bend forward).
- Exercises that cause abdominal pressure, such as planks, sit-ups, back bends, and ab twists.
- Avoid heavy lifting.
Work out with a coach familiar with Diastasis Recti for best results. They will ensure you don’t perform any harmful movements.
What are the Benefits of Pilates for Diastasis Recti?
- It Engages the Core: Pilates focuses on the deep core and hip, which are extremely important when addressing Diastasis Recti. It allows you to focus on precise movement. It is also low impact and reduces the risk of re-injury.
- It Can Easily Be Modified: You can easily modify Pilates exercises to ensure they target the right muscles and avoid worsening the condition.
- It’s Easy to Practice at Home: As a new mom, you can fit a home work out around your schedule from the comfort of the home.
- It Doesn’t Require a Lot of Equipment: To get started with Pilates, all you need is a mat and some bands, and even if you don’t have those, it’s not a dealbreaker. The lack of equipment means it’s easy to get started, it doesn’t require a significant investment, and the exercises can be done almost anywhere.
- It Focuses on the Mind-Body Connection: Pilates improves your focus on the mind-body connection, reducing stress and boosting mental wellness. With sleep deprivation and very little time to focus on your own needs, even 10 minutes on the mat focusing on breath and controlled movement, can really shift your mindset.
Hypopressives Can Help You Overcome Diastasis Recti
Hypopressives have been shown to strengthen the transverse abdominis, as well as drawing in the waist line and toning and flattening the abdomen.
Hypopressives is a low-impact breathing and exercise technique that reduces pressure in the pelvis and abdominal cavities. It stimulates the pelvic floor and deep core muscles that must be retrained in people with Diastasis Recti.
Hypopressives are a safe way of strengthening without unwanted pressure that can exacerbate Diastasis. Our classes ensure a safe and effective experience. Hypopressives also focus on postural education and improvement which can dramatically help break the cycle of a typical Diastasis posture, being tight in the lower back and over stretched through the abdomen.
Getting Started With Hypopressives
For the Hypopressives classes it is important that you learn the Breathing/Apnea technique properly so that you can get the most out of the classes and the time you invest in yourself. Each week Simone runs Fundamentals sessions on Zoom where she explains the technique and guides you through all the steps.
She will also give you feedback to make sure that you’re doing it correctly. For some, the technique may come more quickly than others. Some of her clients, who are tighter in the ribs and thoracic spine do tend to take a little longer. And here’s the golden rule – Simone recommends at least three 15 to 20-minute workouts for impactful change per week. Consistency is your best friend on this journey towards wellness.
