Anyone have success healing abdominal muscle separation (diastasis recti)

pillowass · February 2013

I'm hoping to hear from mamas who have successfully repaired separated abdominal muscles after a twin (or more) pregnancy. I have about a 3-4 finger separation around my belly button and I start physical therapy tomorrow. How hard did you have to work, how much time per day doing exercises and how long did it take to heal?

In addition to experiencing all kinds of back pain related to caring for these two, I am super anxious to get back to my exercise routine and shed these extra 30 pounds that I am still carrying around. My PT says no running/yoga until the diastasis is healed.

Thanks so much!

Cinnamon Haze · February 2013

Ive always been told that they never re knit back together. hmm

pillowass · February 2013

Cinnamon Haze:
Ive always been told that they never re knit back together. hmm

I think that's a common misconception - they can and do heal!

Rachel Goldstein · February 2013

I can't speak from personal experience but a friend of mine had a very large singleton (her 3rd) and had pretty severe DR. She went about a year without trying to heal it, mostly because she wasn't aware that you could. Finally she read an article about exercise helping heal and she was able to gain back her body after physical therapy and personal training for at least 6 months. She still has some mild separation and is still weaker than before pregnancy but her function is greatly increased.

She is prepared to help me in the event that I experience the same thing with these boys. Her story gives me confidence that it can be fixed without surgery. I wish I could give you more specifics but I did just want to say that PT can and will help. GL!

emschott · February 2013

I would love it if anyone could give exercises I could do to improve my separation. I have googled this, and watched videos on YouTube but I was never sure if what I tried was helpful or harmful and didn't stick with it.

pillowass · February 2013

emschott:
I would love it if anyone could give exercises I could do to improve my separation. I have googled this, and watched videos on YouTube but I was never sure if what I tried was helpful or harmful and didn't stick with it.

I think many of those youtube videos are legit. I am taking a pilates class from someone who has had a separation and who caters to pregnant women and postpartum healing. All of the diastasis exercises focus on working the very lower abdomen and pelvic floor. (lying on your back and lifting and lowering your legs, e.g.) Crunches, plank, etc, and basically anything that causes your abdomen to bulge are a big no-no since they can actually worsen the condition.

If you are interested in my pilates regimen, she does have a video with a 30 minute postpartum workout. Google mama.lates (without the period) and you should find it.

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Anyone have success healing abdominal muscle separation (diastasis recti)

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