Diastasis Recti (abdominal separation)

bluesapph · May 2014

I have a large diastasis (was 6 finger, now down to 4). This is after months of work doing a few pilates exercises and wearing a fitsplint. I really don't like my PT so I'm waiting for an appointment with a new one. If the new one can't help me, then I will be going for a surgical consult within the next few months. I have hip pain that has not gone away since my baby was born almost 8 months ago. PT and my doc think this is from the diastasis issue. They just seem short on ideas of what will help. Everyone just tells me what not to do, which is so frustrating.

While I'm waiting for the next appointment, can anyone suggest some exercises to help close the diastasis?

I just measured my diastasis again and it feels as though the left side has a strong ridge where the muscle is. The right side feels much weaker. That is the side where I have the hip pain as well. Any ideas on how to help strengthen the one weaker side?

(As far as the hip pain, it has been evaluated by several PTs, a doctor and a chiropractor. Xrays revealed nothing. I'm waiting on an MRI and to see a PT specialist.)

marathonmom823 · May 2014

Google the Tulper Technique.

MesmrEwe · June 2014

Get the surgical consult and schedule the surgery and DO NOT allow yourself to put it off!!! Hindsight is 20/20... I truly wish I'd have gotten things taken care of right away when DS was smaller even though things were hectic and crazy busy. PT only goes so far when you're abs are this far apart especially since when it's at this level you're truly limited because of how high of a hernia risk you are at.

MesmrEwe · June 2014

P.S. you'll likely end up in the "Plastic Surgery" wing of the surgical department since basically the surgery is an abdominoplasty (i.e. tummy tuck), OTOH, the beautiful thing is the severity at this level qualifies it as medical necessity so covered by insurance!!!

cmrand4 · June 2014

As far as exercise, yoga and planks have helped me a ton with this. Still not back to where I was but realistically won't be there without surgery. Keep us posted on how consult goes.

Gibson824 · July 2014

Look into the MuTu System. From what I have researched, Tupler has some helpful points, but it advocates binding which will not teach you how to work your transverse abdominal muscles on your own once you take it off. I started PT with a 4.5/5 finger split and am now down to about a 1. MuTu was running a special this week so I got the $97 program for $55 and have added those exercises to my repertoire as well (it also helps with alignment and pelvic floor).

DRA can definitely be treated without surgery. My PT told me that she has seen people with 8 fingers close to a 1 (a lot of the time that is as small as it will get). You just have to be careful to avoid core exercises that make your belly tent/bulge out (planks, crunches, sit ups, burpees) and roll to your side when getting up as if you were pregnant. Try doing push ups against the wall and pull your core in.

Also, I don't know where you live, but surgical DRA correction may be covered by insurance, but removal of any extra flesh (tummy tuck) is not. Plus it is major surgery that I have heard is the equivalent to the pain of 10 c-sections. Ow.

jessicat2283 · November 2014

Mutu!! It will help!! It will help strengthen core & tighten your gap. There are Facebook groups for mutu

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