Diastasis Recti (seperated stomach muscles)

bekki0789

Hey!

So i have just found out that i have Diastasis Recti (seperated stomach muscles) after three pregnancys. So currently it is mild and the gap is roughly 2 and a half fingers. The 'long lump' is only noticable when i feel my stomach.

About 5 months ago I started the process to lose weight and build muscle. I do cardio and weight lifting, i have been told that this may have made the problem more noticeable to me as the exercise i do could tighten my stomach muscles thus seperating them further.

So obviously i want to do something about it to pull my muscles back together so i havent got this gap (which could get bigger in time if i do nothing and could end up needing surgery to fix). I was only told about one deep stomach muscle breathing exercise that could help.

I was wondering if anyone else has the same issue and if there is any other exercises that could help. Is there anything that i need to cut out from more usual routine of weights, plank, squats etc?

Any advice would be greatly appriciated. Sorry for the long winded post. Thanks!

rainbowbow

I've used this twelve week routine with several of my clients with great results: https://breakingmuscle.com/workouts/12-weeks-of-workouts-to-rebuild-after-diastasis-recti

julie_broadhead

Stop doing planks and anything else that crunches the abdominals. I went to physical therapy for mine and was able to get it to close.

julie_broadhead

Also start rolling to your side to get up from lying down.

dydn11402

check out the Tupler Technique

bekki0789

Thanks, i shall check out that programme and the tupler Technique.

Jtalaskamom, how long with physical therapy did it take for yours to close up? Obviously not expecting over night results. Were you able to go back to 'abdominal crunches' or do you have to avoid those now?

Thanks for your advice