Diastasis Recti

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summerhaze71
summerhaze71 Posts: 1,204 Member
in Fitness and Exercise
Can anyone recommend exercises aimed at closing or improving a diastasis recti. I was originally diagnosed with a hernia, but another CT shows a DR. I haven't seen the specialist yet, but I do know that it can sometimes be improved by exercises that focus on strengthening the transverse and abdominal wall. Sit-ups, crunches and the like are prohibited as they will make the condition worse.

Any insight would be helpful!

Thanks

Replies

  • strawberrykoi
    strawberrykoi Posts: 9 Member
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    Research "tupler technique", and focus on gentle exercises that target the core's inner layer of muscles. Squats, bridges, stomach vacuums.. And anything related. Avoid exercises that bulge, twist or stretch your tummy muscles. Diastasis recti is simply an injury of overly stretched muscles... So lengthening or over working them is NOT ideal. Stomach vacuums are probably the best exercise you can "overdo".

    Most importantly, practice excellent posture, and avoid sharp movements like jack-knifing out of bed. Take it easy on your core and concentrate on protecting those muscles 24/7 for the rest of your life...

    Don't neglect water and diet and strive to avoid constipation like the plague (it stretches the muscles). Lots of water and high fibre.

    Lastly, patience :)
  • summerhaze71
    summerhaze71 Posts: 1,204 Member
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    Thank you for the reply. I researched Tupler and came across the Mutu program as well. The Tupler advice is to wear a splint at all times, which I have read further makes those muscles weaker. I will look into the exercises you suggested. Not very savvy when it comes to fitness terms, but thankfully Google can be a girl's best friend!

    Appreciate the feedback!
  • strawberrykoi
    strawberrykoi Posts: 9 Member
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    The mutu system is excellent too. I think the issue with splinting is that it's easy to neglect those muscles since the feeling is a bit numb and you feel "safe". It doesn't make the muscles weaker so long as you are still engraving the transverse abdominis on a constant basis, meaning you need to contract your "floor muscles" and tighten your tummy while or not while wearing a splint. The positive side about a splint is, as long as you are engaging those muscles the splint will help force the abdominals together. But I don't think it's necessary, so don't worry too much about that :) Just practice standing straight: ribs down and positioned vertically over hips, booty out and shoulders back. Practice stomach vacuumed and drink lots of water.. Those are the key elements :)
  • CactusF1ower
    CactusF1ower Posts: 174 Member
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    Hi. I'm curious...did you have any success with fixing this issue?

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