A gentle approach to abdominal health after baby.
If you’ve spent any time on Google lately, you might have seen some scary headlines about Diastasis Recti (DR). You might even be checking your own midline every day, wondering if that “gap” will ever close.
First, take a deep breath. Diastasis Recti, the separation of the rectus abdominis muscles, is a natural and necessary part of pregnancy. Your body is incredibly smart; it created that space to allow your baby to grow.
The goal of rehab isn’t just about closing a gap; it’s about restoring function and tension so you can lift your baby, go for walks, and live your life without discomfort.
What exactly is Diastasis Recti?
DR occurs when the connective tissue (the linea alba) between your “six-pack” muscles thins and widens. This is why you might notice a “pooch” or “doming” when you try to sit up in bed or lift something heavy.
Instead of focusing on how many fingers wide the gap is, we want to look at how the tissue feels. Is it soft and squishy, or can you create tension there?
3 Things to Stop Doing (For Now)
If you are in the early stages of recovery, your midline needs a chance to heal without excessive pressure. Consider pausing these for a few weeks:
1. Crunches & Sit-ups: These put direct “outward” pressure on the healing tissue.
2. Planks: If your core isn’t ready to manage the pressure of gravity, planks can cause “doming” along your midline.
3. The “Jackknife” Get-Up: When getting out of bed, roll to your side first rather than sitting straight up.
3 Ways to Support Your Midline Today
Healing DR is about managing Intra-Abdominal Pressure. Here is how you can start:
1. Master the “Exhale on Effort”
Whenever you are about to lift your baby, a car seat, or even a heavy grocery bag: Inhale first, then begin your exhale as you start the lift. This helps the pressure go up and out of your mouth rather than pushing out against your abdominal wall.
2. Check Your Posture
Are you “rib-flaring”? Many moms stand with their ribs thrust forward, which puts the midline in a constant state of stretch. Try to stack your ribs directly over your pelvis.
3. Connect with your Deep Core
Think of your deep core (the Transverse Abdominis) like a natural corset. Instead of “sucking in,” think about a gentle “drawing in” toward your spine as you exhale.
Let’s talk about your recovery.
I’m here to help you navigate your postpartum journey so you can feel like yourself again and get back to your daily life without worry. My goal is to make professional health coaching accessible and easy to understand for every woman.
If you have questions or just need a place to start, I’d love to help. Click below to book a free 30-minute consultation with me.