How to START Diastasis Recti Exercises that FIX YOUR GAP | PHYSIO GUIDED Abdo Separation Repair
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- เผยแพร่เมื่อ 5 ต.ค. 2024
- Start your diastasis recti exercises for healing abdominal separation with these Physio guided abdominal core exercises from www.pelvicexer... Michelle shows you step by step how to start to safely flatten your tummy bulge and restore your core strength by activating the correct Transverse Abdominis muscle that flattens the belly bulge caused by abdominal muscle separation.
Doing intense abdominal curl exercises involving rectus abdominis or 6 pack muscles increases pressure within the belly. This pressure forces the abdominal tissues to stretch and bulge outwards, potentially worsening rectus diastasis. Your deep inner core abdominal muscles called Transverse Abdominis that sit beneath the outer 6 pack muscles are the correct muscles to start safely exercising. When these muscles contract, they tighten the abdominal wall which can stop the belly from bulging forwards and improve core stability.
The most important first step involves finding and correctly activating your deep abdominal muscles. Do these exercises lying down on a firm supportive surface.
Exercise 1
Starting Position: Side lying
Position a pillow lengthways between your knees
Lay down with the normal inward curve in your lower back
Place your fingers on your abdominal wall just inside your uppermost pelvic bone to feel muscle activation
Breathe into your belly and allow your belly to relax forwards completely
Next breathe in and as you breathe out gently lift your lower belly upwards away from your pubic bone and then relax
You should feel gentle tension or firmness under your fingers
Avoid the tendency to overbrace or tense too strongly.
Start out holding your exercise 3-5 seconds as you breathe increasing to 10 seconds when you can. Practice this exercise 10 times in a row, 3-4 times a day.
Exercise 2
Starting Position : Lying on your back (supine)
Lay down with the normal inward curve in your lower back, knees bent and feet supported
Place your fingers on your abdominal wall just inside your pelvic bones
Breathe into your belly and allow your belly muscles to relax
Now breathe in and as you breathe out gently activate the abdominal muscles under your briefs
You should feel gentle tension or firmness under your fingers
Avoid overbracing or tensing too strongly.
Exercise 3
Starting Position: Sitting
Use the same deep abdominal muscle activation technique outlined for exercises 1 and 2, this time while sitting upright. Practice this activation technique in as many positions as possible e.g. sitting to feed and nurse your baby.
Exercise 4
Starting Position: Standing
Use the same deep abdominal muscle activation technique outlined while standing with tall posture. Practice your transverse abdominis exercises when standing throughout the day e.g. when nursing your baby.
When to Start Diastasis Recti Exercises
Try to start these rectus diastasis exercises soon after your baby is born. There is window of around 8 weeks for diastasis recti healing so this is the ideal time to start exercising your deep abdominal muscles.
#diastasisrectiexercises #abdominalseparationexercises
References:
Transverse abdominimis commons.wikime...
upload.wikimed... Attribution modified by Uwe Gille, Public domain, via Wikimedia Commons
Lee D, Hodges PW. Behavior of the linea alba during a curl-up task in diastasis rectus abdominis: an observational study. Journal of orthopaedic & sports physical therapy. 2016 Jul;46, 7:580-9.
Source dianelee.ca TrA-Training.pdf
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Developed a diastasis separation 17+ years ago when pregnant with my twins. So frustrating that none of my healthcare providers thought to even mention that it was a thing or that there were treatments for it. I just saw my insides bulge out in a ridge along my belly when I tried to do sit ups, so I quit doing them. So grateful for videos like this! And definitely going to explain the importance of strengthening these and your pelvic floor muscles to my daughter and nieces before they have children!
@Hannah Price yes you're right to cease the sit ups, there's no need to perform sit ups and far more benefit to be gained from deep core abdominal exercises, especially after having twins regardless of how long ago this was. All the best to you and great that you're educating the younger members of your family too🙏 ❤️
That was me 2004, noone explained anything to me and for years I loathed my body. I hated how people carelessly spoke of my pregnant looking belly and how I was “lazy” and not working out to get rid of baby fat. I found out about this condition on a tv show many years later🤦🏾♀️. Had I known sooner I would’ve worked on it and perhaps decreased the bulge.
41yrs old 4 more pregnancies later, I’m still going to try out these exercises… THANK YOU
That was me 2004, noone explained anything to me and for years I loathed my body. I hated how people carelessly spoke of my pregnant looking belly and how I was “lazy” and not working out to get rid of baby fat. I found out about this condition on a tv show many years later🤦🏾♀️. Had I known sooner I would’ve worked on it and perhaps decreased the bulge.
41yrs old 4 more pregnancies later, I’m still going to try out these exercises… THANK YOU
@@tafimombeshora6903 Yes! I had my twins 2004! Can’t believe no one told women about these things back then! It wasn’t that long ago!
I've been dealing with it for almost 2 years but I agree 100% this video has done more for me since I first watched it last week than any other video in the 2 years
14 years later! But these exercises combined with daily yoga and walking have really made a huge difference. Thank you!!
You're so welcome!
This is good to know. I am starting with yoga and found this video.
What kind of yoga, will appreciate
@@AnaisSalayahhello hoy ere you Leonele Ecuador
I've been doing these exercises for 3 weeks. I already see a difference in my clothes and my stomach area doesn't feel lazy and loose anymore. I'm ready for the strengthening exercises now. Thanks Michelle! I've tried for years and these exercises actually worked for me
Hi Michelle, lots of love and gratitude to you for coming up this vedio. Your vedio clip gave me a very good understanding of the DR condition and that helped me do my exercises correctly and feel it correctly. I am now 3.5 months post partum and my DR is reduced to 2 fingers from 4 fingers gap. I kept doing the DR healing exercises for about 1.5 months. Thanks to you for helping out all the ladies there. More Power to you and all.
@Urmi Dash pleasure to help! Thank you so much for taking the time to leave such a lovely comment! I'm thrilled to hear that my video was helpful to you in understanding and addressing your diastasis recti. It's wonderful to know that you've already seen a reduction in your gap and that you've been able to do the exercises correctly and feel the right muscles engaging. Keep up the great work and remember to always listen to your body as you continue your healing journey. Wishing you continued success and health! 🙏 💖
Thabks Michelle. My children are now eight and six and I'm only now getting up the courage to really commit to this and tighten the gap. I'm a gymnastics coach and have just witnessed over the years how very weak I've become. It doesn't sit well with me, but in the UK here we're basically laughed at and infantalised when we ask for help with DR.
I'll comment again in a couple of weeks with an update on my progress!
Hi. Just checking how it's going for you?
Exactly!🥰
Did u tighten your abdominal muscles??
Bless you I had 5 big babies and poly hydrominos, also sciatic problems.
Wow a new video I have been watching ur old ones I have 4 kids and they have worked for me 🙂
Fantastic!
Omg 18 years and this is the first time I actually felt the bottom of my tummy muscles trembling, I’ve always worked the six pack muscles but never the bottom I’m filling something, in one workout
A doctor told me that the only way I could get rid of my stomach was to have surgery. I had one C-section, I will never go under the knife voluntarily. Never. Its so discouraging to go from being slim with a 6 pack to constantly looking 5 months pregnant. I am going to try these methods and hope it helps.
Does this help women who have had kids several years ago ? I never realised I had diastasis recti . However 7 years after my upper belly is starting to bulge .
I had lumbar fusion surgery and this I finally found out what was going on. Thank you for the video.
@bartoncarrie you're most welcome! I'm glad you found the video helpful! Understanding what's going on after lumbar fusion surgery is essential for your recovery. Wishing you a smooth and successful healing process. Thank you for your comment! ❤️🌺
Can you explain the pelvic lift more. Not too sure if I’m doing it right
Thank you so much.
I hope it works for me.
🙏🙏
Take your time Val, try to get the technique right and I'll post progression exercises in the coming weeks to move onto - good luck!
Never understood why before, starting today.
why do most say to press your back firmly into the floor and not to arch? can you explain your reasoning for this? I want to make sure im doing this correctly. thank you❤
How are you supposed to draw the muscles in? What exactly are you supposed to do? I can't figure it out. Must you be doing a kegel? Pull your stomach in?
I didnt quite get it
Hi,does this video work for men too? 🙂
That was fantastic, Michelle.
Welcome back Stephen! Hope you’re doing ok - I was a little concerned about you so glad to hear from you!
Hello
I have twins
two time pragnency and two time operation . My stomach areas very losse . It just like hang type . What I do to very loose skin recovery
So when we draw in should we be doing a Kegel at the same time?
Didn't get this.
I find these so difficult! I am sore now after doing two sets of 10 simple squeezes! Is there still time to heal these after 8 weeks? I'm on week 7 now
Michelle you say to lift the bottom belly ....I feel the sucking in my belly but I don't know how to lift...though may b that's what lifting means?I'm glad I found your channel.....I have apparently loose transverse belly mommy pooch....im glad you describe what the diastese is I'm glad you explain it to us because then we can probably get an idea I was going on with our problem ABS that we just can't tighten up fast enough.... Whether we've had five kids or two kids.... And whether or not we have diocese or not I still have a hanging pooch that's not flattering in a bathing suit in my opinion I'm sure I could get by with it I see other women wear bikinis but I want to get a really good abs and I work for it but I don't see the results I know I have like 30 body set body fat.... Maybe that's anyway I've got to find your video and I'll keep working on it something's going to work..
@Amy p I’m glad this video helps with your understanding. Try to avoid drawing in through the lower belly too strongly and some women find that activating their pelvic floor muscles (ie Kegel) at the same time can help with this deep abdominal muscle activation.
Hi Michelle, random question but does the "shakeweight" help with diastisis recti or make it worse? (Thank you for your informative videos!)
I am 49 yrs old ...16 yrs ago , delivered twins baby ....at this time, my stomach looks like that ... I am nine months pregnant..... this stage can I fix diastasis recti... please reply with nice suggestion ❤️
Happy to see this video mam... For how many days this exercise has to be done mam. What exercise should I do after this one....Can you share the next exercise link mam
This is the most calming breathing I’ve done and this was from your description and way of coaching. I feel like a strain so hard to suck in my belly and pelvic floor.
No need to strain Janet, you’re probably trying too hard. Just aim for a gentle contraction and build up from there, get the technique right first, then increase endurance and finally increase strength, all the best!
U k I'm 8apo9
Can Men do these exercise??
Yes they can definitely do these!
I had a huge separation and (after major surgery at 4 months pregnant) an incisional hernia after I gave birth. That was almost 17 years ago. I now have a mesh plate sewn between my abs and I don’t know what to do for exercises.
I'm not sure how to hold in my lower belly without using the top 😕
@Shay B yes this is tricky, focus on relaxing the upper belly for a week or two and you do this by breathing into the lower belly. Then when you can relax the upper part start with gentle lower ab contractions - all the best Shay 🙏🌸
Love you so much ...the info was exactly what I want . Thank you so much...my best wishes will be always with you
Does the tummy start to flatten when you start the excercises or after the healing of diastasis recti?
As your deep abdominal core muscle control improves your tummy should start to flatten
Thank you, Michelle! I wish someone told me this 32 years ago. Probably too late?!
Never too late p! Start now :)
Me too! 30 years late! Is it too late to fix it?
I feel you, sisters, my muscles separated 21 years ago and I always thought only an operation could fix the problem (which I didn´t get). Have been doing sit-ups like a maniac -of course to no avail. Muscles are all the way to the side ever since. Let´s see if this does something. Did it work for you? Anyone?
Does this work for a person that had an emergency C-section 18 years ago? I must admit I am a little upset that the doctor didn’t provide these exercises in the discharge instructions. Especially for a mother that didn’t he save a choice to have a cesarean …
@cokeymo5611 Hi there, these exercises can be commenced 18 years after C-section. You can start the exercise in this video and here is the playlist to help you progress your exercises (gradually when you have correct abdominal muscle control) th-cam.com/video/Ulp3YQ_P92Q/w-d-xo.html Yes indeed, many of us have regrets regarding our child birth and post partum management, I hear you. Postpartum exercise is usually prescribed and monitored by a women's health physiotherapist. Unfortunately many women still lack access to this important health service post partum. We see this increasingly in Australia where women including new mums are encouraged towards rapid discharge, often even before breast feeding is established and Physiotherapy is not provided routinely, even to new mums owing to cost cutting by hospitals. Many women are challenged to manage post partum at home with inadequate post-partum support. I understand that in France all women receive government funded women's health/pelvic floor rehabilitation services - a shame we are not following their example. Best wishes to you and I hope these exercises help you 🌻
Will these exercises work for incisional hernia?
Developed one after I had my baby through CS
It's been many years since I've been pregnant. Will this also help someone in her later years?
@j juniper yes deep abdominal core exercises can be performed at any stage of life and can definitely help in later years, all the best 🙏
I've had 3 c-sections and my youngest child is 9 years old. Can I still improve my diastasis?How?
Yes I’m wondering that to
I delivered 8 months ago and did not do these exercises to fix the diastacis. Is it too late for me?
Will these exercises be appropriate for women who've had C Section? I had a C section 5 weeks ago and I think I'm still healing from Post Op but suspect that I have DR since my core muscles are still so weak (feels like my internal organs are falling out) and I'm not comfortable walking without a maternity binder.
you can do them but you have to wait until 1 year post op. The skin closes quickly but full healing takes a lot longer.
U absolutely do NOT have to wait one year. That's ludacris....as soon as u feel your healed enough to do it u can.
Pls tell me if provide this treatment in your clink
I have followed and worked various exercises to correct my DR no no avail and don't know what I might be doing wrong. Are some cases just not reversible?
can severe bloating be a cause for this separation in alignment?
@cyara garcia no severe bloating is unlikely to cause diastasis recti however once the diastasis exists it may be a factor that aggravates the problem by bloating the abdomen.
Hi I'm suffering from diastasis rectus heavily...I can see my internal organs as a large ball bumping...I've done c section recently my new born is 5 months old... doctors say that my rectus muscle has worn out..can I follow Ur excercise now to recover will it work..is it good to do at this stage for me .
@Shafana Irshad these exercises can be done 5 months postpartum however if the gap is extremely large then surgery may be warranted and this is definitely something to discuss with your doctor. You may like to start by trialing with the assistance of a women’s health physiotherapist to guide you and if there is no improvement in your condition, follow up with a specialist if advised by your physio. Wishing you all the best🙏
Thanks
@Toby Garland you're most welcome! 🙏 ❤️ Thank you so much for your donation @Toby Garland I really do appreciate your support!
My diastasis recti was caused by a big cancer abdominal surgery 12 years ago which included a hysterectomy - not caused by pregnancy. Will this protocol help to flatten my tummy since I've had the diastasis for so long and it's not caused by pregnancy. I also have a small hernia. Thank you!!
@Idelle Musiek post op abdominal surgery the deep abdominal muscles tend to stop working as they should do. This is where appropriate deep core abdominal muscle exercises such as these can be of benefit rather than intense abdominal curl/sit up exercises which can worsen diastasis. I hope this information is helpful, all the best to you for your health! 🙏
Nice video New subscriber
How to know about seperation
There is alot of vedeo about this .check it out ...
Thanks I was looking for this and found u and find it best going to try from today pls let me know how to access ur ap?
Also, when should you start these? Soon after birth or AFTER the 6 weeks post partum?
When to start these excercise after c section delivery?
I have DR and i don't know this condition until now 12 yrs after c section may I know is this still can work? Thank you 😊
@Niña Vale Cruz yes these exercises can still help years after pregnancy and childbirth Nina 😊
How do you “draw it in?” Like a kegel?
Is it okay for male to have it??
@White Eagle yes both males and females can both suffer from diastasis recti however females more commonly owing to stretching of the abdominal wall during pregnancy
@@michellephysio Understandable, sooni will be able to fix it with your exercises?
@White Eagle • the exercises can help to tone and firm the abdominal wall for both women and men.
@@michellephysio Thank you very much! God bless you
Hi Michelle, can diastatis recti cause bloating and trouble with digestive system.?
@Maria Scarpignato thank you, interesting question and the answer is not usually. Diastasis recti can be related to pelvic floor problems along with lower back issues but not usually digestive issues. I'd suggest getting your gut issues checked out with your doctor, I hope this helps cheers
I am 68 years old Male and have RAD what can I do?
I pressed enter too fast what I do ab work I can tell how weak my lower abs are and it hurts and my back goes up so I still have very weak bottom ABS transverse... I'm also doing tummy vacuums
how many times u r telling to repeat this last one...38 times a day??
Hi,,
I have h 2 baby my first baby girl age is 2 plus and i have scnd baby is normal' 2 month so how can i start distasis recti exercise
When to start these exercises after CS? Pls reply
I gave birth 7 yrs ago..is it possible to fix it at this point?
@Yduj Gonza _ yes doing deep inner core abdominal exercises can help you train these muscles to improve your diastasis bulge, this can take some time so practice regulalry and persevere with the appropriate deep abdo control exercises. All the best to you 🙏
I have had this my entire life. Before pregnancy as a thin teen I had the bulge of small fat. Worse with pregnancy. Much worse now 30 years later. So now what?
I’m a Pre / post Pilates instructor for diastasis. Would you like to formulate a virtual package together? I’m looking for a physiotherapist to add to my virtual schedule
Hii... i have had C section a week ago. By when should i start these exercises as i dont want to let go the 8 week window
Can’t seem to find your app ?
Hello ma'am .km ur new subscriber .when we exercise on a chair should we breath out from nose or mouth
Hello, plz make some routine for pcos healing, n having a belly bulge like 7 months pregnant with umbilical hernia, coz I got umbilical hernia happened 5 years before with my twin pregnancy
Can men get this cause my stomach gets stomach cramps
I am recently deleverd a baby I don't know if they are seperated Or not can u plzz tell me how would I know about their seperation
Hi
I’m in 3rd week postpartum having severe DR
Can i start these exercises now
@user-ks9je5ct3k thank you for taking the time to comment. Best to consult your healthcare provider before starting any exercises, especially if you're dealing with Diastasis Recti (DR) during your postpartum recovery. They can provide personalized guidance based on your individual situation. If you've already been given the go-ahead, the video you mentioned can be helpful. Remember to listen to your body and avoid any exercises that cause discomfort. Take care! 🌺 💖
8 week window beginning right after giving birth? Or begin 8 weeks after giving birth? I give birth in a week and I don’t want to miss my window but I’m confused if I should wait 8 weeks to heal then begin or if I should start immediately
@Jenifer White the 8 weeks is from the time of giving birth (when stretch to the abdominal wall from the baby is relieved). All the best with your forthcoming delivery Jenifer and if you're fortunate enough to see a Physical Therapist post delivery ask about rectus diastasis rehabilitation if you're able to.
I have 3 kids my last baby is two would this still work for me I have always had a bulging tummy since my first kid didn't know about diastasis recti until recently
Hello! Will this be helpful in starting core exercises? I'm afraid that I'll do the usual ab exercises wrong, because I think I have a weak core. Thank you!
Can any excersize on your back with head on the floor but feet/legs up help or hurt?
I just don't understand, I'm so stressed ):
Hi Michelle, I have 7 finger separation above belly button and 4 finger down . I had c section 8 week ago. This my second c section. It's huge separation will this help also what else I can do.
Thank you
Have both diastasis recti with umbilical hernia.. Can you please help
@Betzy Aibel Hello there, this sounds like a problem that may benefit from training your deep inner abdominal muscles. This does not involve abdominal curls or sit up exercises. Here is a starter video on this exercise th-cam.com/video/diOJ-HycaCY/w-d-xo.html and you will benefit from seeing a pelvic floor or women’s health physiotherapist to assist you too. All the best! 🙏
Hi Michelle my diastasis recto got worse now it’s been 21/2 years my pregnancy. Can I still work on this , can I still fix it ?
I'm mom of 7 months old girl via c section, can I try this
It feels so weird. I guess cause it’s so weak. It’s hard to hold.
Hi michelle , iam so impressed ur videos , hesitate to do this rectii exercise because iam 38 years old and aloi 5 finger gap , is there any possible to come back again.
Im 11mths pp with c section, you think this will help flatten my belly im 3 fingers wide
Can i do this 4 weeks pp
What's the next video? And thank you so much for sharing your video
Hi Jessica - do u mean the nxt diastasis video or this week’s vid? Let me know & I’ll direct you accordingly:)
Next video
Will this work for someone that has 4-5 finger separation diastasis recti?
😭😭 youre not alone
Question: my child is 16.. is it too late to start this?
Hi there my kids are 18 and 14 so you are not alone in wanting to fix this!
I totally missed the 8 week window. I'm now 40 weeks post partum and had been trying to do some excercises (not very consistantly). Will my diastisis recti still heal?
Same problem 7months post. Are you still excercising ?
I'm exercising off and on...sort of half heartedly and rarely really. I've hit the discouragement wall. If I just make myself more disciplined and patient and do some sort of daily routine....(that's my struggle), I'm hoping I'll be able to see some results. How about you?
8
If both Diastasis Recti and Prolapse are problems, which to start addressing first? Or maybe it’s safe to address all at once?
Great question, definitely start with your Kegels and gradually introduce your gentle core abdo work, just to avoid overbracing your abs and putting too much pressure on your pelvic floor. If you're alreadyfamiliar with Kegels, then start both ASAP hope this helps!
2:15
Hello there! I have diastasis recti around the navel, I'm pretty small and petite and my last baby(about 4 years ago) was a big baby. My question is I have alot of puckering also around my navel with this diastasis recti. Will that go away with diastasis recti exercises as well?
@Roschelle Fischer unfortunately puckering is often loose skin resulting from stretched skin and tissues during pregnancy and this is unlikely to disappear with time or exercise. The deep abdominal muscle firmness can be improved however. All the best to you 🙏
💜💜💜
Hi Michelle..will this work after a few years? I haven't done excercises back when I had to.
Yes it’s never too late
Hi Michelle disappointed you are not interested in responding to my query
What the hell is she talking about on the first exercise? I can’t even figure out what she wants me to do. How do you lift up your fat stomach away from the like how do you even do that?
You start to use your lower abs beneath your briefs. Not easy when they’ve been taking an extended break granted. Start side lying - most woman get best feedback in this posn; all the best!
I understood that much but I cannot figure out how to move those muscles. I think they were messed up back in 2014 from my C-section so if they just haven’t been moving for the last 10 years, I’m not sure I can remember how any suggestions for that?
Not just other ladies... 😉