Myth 3: You need to wait for your postpartum check up appointment to heal your Diastasis Recti
Myth 4: Specific postpartum exercise can heal your Diastasis Recti
Myth 5: If you have a “mummy pooch” you have Diastasis Recti
Myth 6: You have to wear a corset to heal your Diastasis Recti
Myth 7: If you don’t heal your Diastasis Recti right away, then it’s too late
Have you been trying to find answers to heal your Diastasis Recti and hearing some really disheartening information? It seems that Diastasis Recti has become a buzz word recently, and social media and the fitness world can often inspire confusion on the topic, stoking fear in expecting and new Moms.
Let’s clarify a few things and shed some light on Diastasis Recti!
Myth 1: It’s all about the gap
False
Any kind of abdominal separation is NOT necessarily a Diastasis Recti.
The rectus abdominis (6-pack muscles) is not, has never been and will never be, one solid muscle. Medically speaking, a separation of two finger widths or more is considered a Diastasis Recti - but not everyone with a 2 finger gap should be put in the DR category!
The problem lies with function. We need to consider the ability of the Mother to create core connection and tension along the linea alba to manage intra-abdominal pressure. We often measure the width of the gap, but we should especially examine the depth of the gap, as this indicates the health of the connective tissue and core strength.
If you have a firm 2-finger gap – your core can be functional – You can create tension in your ab midline and control intra-abdominal pressure. You have a “functional” Diastasis Recti.
If you have a squishy 2-finger gap, then there’s a good chance that your connective tissue has lost integrity and may not carry tension well. Your core is weakened, disconnected – You have a Diastasis recti (if that’s your case, keep reading to learn how to heal it!)
Myth 2: Diastasis recti can't be prevented
Right
Diastasis = separation
Recti = rectus abdominis muscles (the “6-pack abs”)
During pregnancy, every woman experiences some degree of abdominal separation, which is completely normal. The midline of the abdomen is composed of connective tissue called the linea alba, which is designed to stretch.
This separation is nature’s way to accommodate the growing baby and limit harmful intra-abdominal pressure!
This being said, it’s very important to maintain core integrity and protect the linea alba through a healthy weight gain, proper posture, proper breathing pattern and safe core exercises to prevent a severe Diastasis Recti from forming.
Learning how to move and breathe with your growing belly, strengthening your core safely, and limiting stress and strain on weakened areas is key to maintaining core connection and limiting the gap to a healthy ab separation. That is the purpose of my Mommy Body Bliss – Pregnancy Workout Routine & Wellness Plan
Myth 3: You need to wait for your postpartum check up appointment to heal your Diastasis Recti
False
With their Doctors’ approval, most new Moms can begin the recovery process immediately after childbirth – regardless the way they gave birth.
Once postpartum, the linea alba can regenerate but it needs special attention and care to give the tissue the best chance to heal properly.
The 6 first weeks after birth are critical – and that’s why I’ve created an Immediate postpartum program (from 0 to 8 weeks) to help new Moms bodies make the best of this healing time. Very gentle exercises based on abdominal breathing are hugely beneficial to safely awaken your core along with your pelvic floor muscles to progressively regain your strength, recover quickly, and properly.
Learn more here: Exercise after Childbirth
Myth 4: Specific postpartum exercises can heal your Diastasis Recti
True
Specific postnatal core rehab exercises can re-strengthen your core and firm up the gap. Closing the ab midline is usually the primary goal of Mothers suffering from diastasis recti, though it’s not always fully possible. However, don’t feel disheartened!
Re-strengthening your core with diastasis recti exercises and learning how to manage intra-abdominal pressure can:
flatten your belly,
allow you to live pain/symptom-free,
and safely resume more dynamic and strenuous activities.
While it’s rare, surgery may be the best option for the most severe cases, and I recommend considering it only as a last resort.
Myth 5: If you have a “mummy pooch” you have Diastasis Recti
Not necessarily!
Many Mothers end up with a distended abdomen – but don’t have any abdominal separation. Resuming the “wrong” exercises and neglecting daily posture often lead to a protruding belly, commonly called “mummy tummy”.
There’s a knowledge gap and lack of understanding in the fitness world, putting new Moms at risks of unknowingly harming themselves. Some women will do insane amounts of crunches to regain strengthen and flatten their stomach. Sadly crunches can’t fix the underlying issue.
Over-exercising the superficial abdominal muscles (6-pack) can lead to muscle imbalances because the 6-pack muscles become much stronger than your transverse (deepest ab muscle layer) and pelvic floor muscles. This very common mistake encourages pelvic floor dysfunction, ab separation, and a round belly. Taking the incorrect approach, one can easily end up doing more harm than good, taking you further away from your fitness goals!
Many women are unaware they don’t need crunches to have strong and toned abs. Their abs can be stronger and better looking using core breathing exercises. A technique thousands of women have already experienced following my Better Body after Baby program - Lose the Post Baby Belly!
Myth 6: You have to wear a corset to heal your Diastasis Recti
False
You don’t “have to” wear a splint or corset to heal. You can read more about belly binding here.
Right after childbirth, new Moms often experience extreme fatigue and core weakness. A girdle can help you feel “secure” and “supported”. It can also encourage you to work on your posture and prevent too much stress and strain on the loosened ab midline.
I wore a girdle from BelleFit and loved it! Just make sure you choose the right size, as you don’t want to squish your abdomen too much, which puts pressure on your fragile pelvic floor and could lead to dysfunctions such as incontinence or even Prolapse!
After the immediate postpartum period, continuously wearing any type of external support garment can do more harm than good. Relying on a girdle/splint/corset can erode core strength and stability, prevent proper breathing patterns, and prevent full postpartum recovery.
Myth 7: If you don’t heal your Diastasis recti right away, then it’s too late!
False
Fortunately, it’s NEVER too late to make improvements! Even if you had your last baby years ago, you can still use postnatal exercises to build proper abdominal and pelvic floor function and banish your back pain, incontinence, and post-pregnancy belly!
Your body has the ability to regenerate constantly, and it does this according to movement patterns and nutrition. With better habits your body regenerates in a better way.
Some of the women participating in my Better Body after Baby program are new Moms, but others are 30+ years postpartum!