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Diastasis recti while PG

schoolsoutbrideschoolsoutbride
in Multiples

I have split stomach muscles from my 1st pg.  Every time I sit up from reclining (like when leaning forward to get out of the recliner, for instance, or getting out of the tub), I try to avoid doing a crunch action because it makes the split really obvious.  I feel like it's making things worse, and it just feels kind of weird.

Do you think that's the right instinct, or does it just not matter?

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Re: Diastasis recti while PG

  • KatieB19KatieB19 member

    My phone accidentally brought me over to this board, but i saw your post and thought i'd reply.  My abs split during my pregnancy, and I know exactly what you mean about leaning back/doing crunch motions making the split more obvious.  Since this was my first pregnancy and none of my local friends have been prego, i thought that it was just another weird pregnancy symptom, so I never asked about it.

    My midwife happened to see my stomach as I was getting up from an exam.  She told me not to use my stomach muscles AT ALL, and said that doing so would make the diastasis worse.  So yes, good instincts :)

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  • ahava2005ahava2005

    Your instinct is correct.  You should avoid all 'crunching' motions if you have a diastasis.  Try to lean to your side and get up that way.

    There are some PT things you can do for a diastasis, but if it is really severe, surgery is your only option.  I needed the surgery. 

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  • nygrl79nygrl79
    You are correct, no stomach crunches, they make things worse.  Buy the "lose your mummy tummy"  book, it will teach you what to do after the babies are born to minimize the opening.  With this book's help, mine has shrunk significantly (although it is unfortunately still there).
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  • helenebyrnehelenebyrne

    There are safe abdominal exercises that you can do during pregnancy to prevent or minimize diastasis recti, or abdominal separation. Basically you need to strengthen your deepest abdominal  muscle, your Transverse Abdominis, or TvA.

    Two videos that  work the TvA and demonstrate splinting (for those that already have a gap of more than 2.5 finger-widths) of the mid line can be found at:

     p.MsoNormal, li.MsoNormal, div.MsoNormal { margin: 0in 0in 0.0001pt; font-size: 12pt; font-family: Times; }a:link, span.MsoHyperlink { color: blue; text-decoration: underline; }a:visited, span.MsoHyperlinkFollowed { color: purple; text-decoration: underline; }div.Section1 { page: Section1; } https://www.youtube.com/watch?v=juMlSPiZHTw

     p.MsoNormal, li.MsoNormal, div.MsoNormal { margin: 0in 0in 0.0001pt; font-size: 12pt; font-family: Times; }a:link, span.MsoHyperlink { color: blue; text-decoration: underline; }a:visited, span.MsoHyperlinkFollowed { color: purple; text-decoration: underline; }div.Section1 { page: Section1; } https://www.youtube.com/watch?v=bxbsq808lxE 

    To protect your mid line, always log roll when getting out of bed or when rising from the floor. Log roll demonstration video:

     p.MsoNormal, li.MsoNormal, div.MsoNormal { margin: 0in 0in 0.0001pt; font-size: 12pt; font-family: Times; }a:link, span.MsoHyperlink { color: blue; text-decoration: underline; }a:visited, span.MsoHyperlinkFollowed { color: purple; text-decoration: underline; }div.Section1 { page: Section1; } https://www.youtube.com/watch?v=Xoe8PaYvRRc

     Women with diastasis should NOT perform any exercises that lift/roll the upper body off the floor or against the force of gravity, or exercises that twist the spine, and these can make diastasis worse.

     Also, avoid dropping your belly in yoga moves like "cat/cow" and forceful expansion of the belly in yogic "belly breathing."

    BeFit-Mom

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