What to Know About Diastasis Recti
I’m Sammy, and if you’ve heard about diastasis recti but aren’t quite sure what it means or how it affects your recovery, you’re not alone. Diastasis recti is a common condition for mums after pregnancy, and understanding it is key to safely rebuilding your core. Let’s break down what diastasis recti is, how to identify it, and, most importantly, what steps you can take to support your recovery.
What is Diastasis Recti?
During pregnancy, our abdominal muscles have to stretch to make room for a growing baby. Sometimes, the rectus abdominis muscles—those “six-pack” muscles—separate along the midline, creating a gap. This separation is what we call diastasis recti. It’s a natural part of pregnancy for many, but if it doesn’t heal on its own after birth, it can affect core stability, posture, and even contribute to lower back pain.
How to Check if You Have Diastasis Recti
It’s easy to check for diastasis recti at home, and I recommend doing this gently and carefully:
Lie on Your Back: Bend your knees and keep your feet flat on the floor.
Place Fingers Above Your Belly Button: Place two fingers just above your belly button.
Lift Your Head Slightly: Gently lift your head and shoulders, bringing your chin toward your chest.
Feel for a Gap: If you can feel a gap or separation between the muscles, you may have diastasis recti. A gap of more than two fingers wide is generally considered diastasis.
If you’re unsure or feel discomfort, I always recommend speaking with a women’s health physio for a professional assessment.
Why Diastasis Recti Matters
Diastasis recti isn’t just about appearance—it can impact your overall strength and how you move day-to-day. A weak core can lead to back pain, poor posture, and difficulty lifting or moving comfortably. Addressing diastasis recti is about creating a strong, stable core that supports your body as you navigate the demands of motherhood.
Exercises to Avoid if You Have Diastasis Recti
Certain exercises can actually make diastasis recti worse by putting too much pressure on the core. Here are a few movements to avoid until you’ve strengthened your core:
Crunches and Sit-Ups: These exercises create outward pressure, which can worsen separation.
Planks and Push-Ups: Both put a lot of stress on the core and can strain weakened muscles if done too soon. The Mighty Mum program has been designed to introduce these gradually at the right time.
Twisting Movements: Exercises like bicycle crunches or Russian twists can cause pulling on the abdominal wall, making the separation worse. You’ll only see these in the program when you’re ready and we’ve built a strong foundation.
Remember, healing diastasis recti is about taking things slowly and respecting where your body is at. There’s no rush.
Safe Exercises for Diastasis Recti Recovery
Here are a few gentle exercises that can help you start reconnecting with your core muscles safely. Focus on control, breathing, and small movements to avoid strain.
1. Diaphragmatic Breathing
How to do it: Sit or lie in a comfortable position. Place one hand on your belly. Inhale deeply, letting your belly expand as you breathe in. As you exhale, gently pull your belly button towards your spine, feeling your core engage.
Why it works: This exercise is great for gentle core activation, helping you reconnect with your core in a safe, effective way.
2. Pelvic Tilts
How to do it: Lie on your back with knees bent. Slowly tilt your pelvis upward, pressing your lower back into the floor, then release.
Why it works: Pelvic tilts target the lower core without placing stress on the abdominal wall.
3. Heel Slides
How to do it: Lie on your back with knees bent. Slowly slide one heel out to straighten your leg, keeping your core engaged, then bring it back. Alternate legs.
Why it works: Heel slides are a gentle way to strengthen the core without adding excessive pressure.
Tips for Healing Diastasis Recti
Go Slowly: Healing diastasis recti is a gradual process. Small, consistent steps make all the difference.
Focus on Breathing and Core Engagement: Exercises that focus on breathing and gentle core engagement, like the ones above, are excellent starting points.
Work with a Women’s Health Physio: If possible, seeing a women’s health physio can provide valuable guidance, especially if your separation is more significant.
Embrace the Journey
Healing diastasis recti takes time, but remember that this journey is about rebuilding strength and reconnecting with your body. It’s completely normal for recovery to be gradual, and every small step you take brings you closer to a stable, strong core. Embrace each win along the way, and know that you’re not alone—many of us are on the same path to feeling strong, supported, and empowered.