Diastasis recti and core strengthening

cimarrona27 · January 2017

I was supposed to have corrective surgery last June for my abdominal wall issues- but my blood sugar was too high for surgery.

I have since worked hard enough to not only lower my blood sugar, but get off of medication completely.

I primarily use a recumbent bike to get my workouts in- avoiding stressing my abs.

I want to start strengthening my core- but need to do so in a way that does not make everything worse. (When we were moving- lifting boxes would cause everything to push out- making me look 6 months pregnant)

Can I use a support belt to keep everything in- or will that make it worse in the long run?

Should I just work on it- take a setback- and hope it gets better with returned core strength?

Help and suggestions appreciated.

Annie_01 · January 2017

I have the same issue. Most core exercises I can not do. Best advice that I have...other than talk to your doctor...

Look for exercises that strengthen the hips, legs and back that do not put a lot of strain on the abs. You might even find some yoga that might help slightly.

I have read that using a belt is not advisable because it will put pressure on the weak spots. I would check with a doctor before I used one.

I have worn a support brief at times(for short periods of time)...it kept things from bouncing too much.

Be careful accepting my advice or anyone elses without checking with a doctor. You don't want to cause more harm than good. What works for one person might not work for someone else.

I do some light resistance training and am trying to work my way up to "not as light". I will never "lift heavy" because I don't have the core strength. I do assisted squats and a few other moves that does require more core strength but I have just modified them to fit my ability. I do a lot of seated or lying down upper body moves.

As far as it getting better...I wouldn't count on it especially if you keep injuring yourself.

cimarrona27 · January 2017

No what I was hoping to hear, but it confirms what I already suspected. Thank you.

It's like I need a strong core to do the exercises to not look all pudgy in the middle, but I have to avoid the exercises to give me a stronger core.

I have legs like a runner and the torso of a postpartum woman.

middlehaitch · January 2017

You do need to talk this over with your doctor before starting any routine. S/he may be able to refer you to a pt specialist in this field.

Here is a link that you may find interesting, and may give you some exercise ideas to talk over with your doctor.

Do get cleared for any routine first.

http://breakingmuscle.com/learn/12-weeks-of-workouts-to-rebuild-after-diastasis-recti

Cheers, h.

H_Ock12 · January 2017

I worked with a Physical Therapist for scoliosis as a teen and sports injuries in my early 20s. Aside from their treatment, core strength was a big thing with them. Check out this link for some core exercises that may be good starting points for you. https://uhs.princeton.edu/sites/uhs/files/documents/Lumbar.pdf

Also check out pelvic tilt exercise.

cimarrona27 · January 2017

Thanks everyone.

I have, but I get the it will get better with time or you need surgery. Depending on their personal school of thought.

It's been 2.5 years since my c-section and I'm done waiting. I'm going to start slow, but I need to start. I hope to have the surgery next winter- but I want to do as much internal repair work as possible so my recovery is more successful.

scronce2014 · January 2017

Hi! Definitely try a women's health PT! Or a regular PT if you don't have specialists in your area.

Diastasis recti and core strengthening

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