If your tummy still looks pregnant months after delivery, a postpartum abdominal condition called diastasis recti might be to blame. Approximately two-thirds of pregnant women get diastasis recti after childbirth, yet it is not widely talked about. If you are bothered by a lingering “pooch” after birth, you may want to talk to your doctor to see if diastasis recti is the culprit as well as your physical therapist about what you can do to fully heal.
What is Diastasis Recti?
Diastasis recti is the partial or complete separation of the rectus abdominis, or “six-pack” muscles, which meet at the midline of your stomach. Diastasis recti is very common during and following pregnancy because the uterus stretches the muscles in the abdomen to accommodate your growing baby.
How does it happen?
Combine pregnancy hormones, your ever-expanding uterus, and excessive inner-abdominal pressure and you have the perfect storm for diastasis recti to occur. During pregnancy, your abdominal muscles and connective tissues are stretched out from your expanding uterus. Once you’ve delivered your baby, and your hormone levels return to their pre-pregnancy levels, the muscles and connective tissues often go back to normal. However, in many cases, the tissues get so stretched out during pregnancy that they lose their elasticity and the ability to retract back into position.
Healing your diastasis recti with postnatal yoga
In most cases, recti diastasis usually heals on its own over a postpartum period of 6 weeks to 3 months. If not, you may need more targeted physical therapy exercises to fully heal. Postnatal yoga can be a safe form of exercise for postpartum mamas, even if you have diastasis recti.
In addressing diastasis recti within your postnatal yoga practice, we recommend focusing on strengthening your transversus abdominis (TVA) and your oblique muscles. Poses like bird dog and side plank are great examples of ways to strengthen these muscle groups.
As your body is healing from diastasis recti, be careful with rectus-focused exercises like crunches. When you activate your rectus muscles in isolation, there is a natural tendency for them to pull apart, which is likely to cause a widening of diastasis recti and prolong your recovery time. Additionally, you’ll also want to avoid postures that overly stretch your belly, such as wheel, dancer, or camel pose.
By focusing on core stability you should begin to notice gradual changes within weeks or months.
Looking for postnatal classes to help you reconnect with your changing body? Try Ohana Online for 14-days free and see why momma’s are LOVING our postnatal classes.
Erin Entlich is a certified yoga instructor, personal trainer, holistic health coach, and writer. She believes doing good starts with feeling good, which is why she loves helping people weave movement, mindfulness, and healthy eating into their daily lives. Find out more at www.erinentlich.com.