Managing diastasis recti requires careful consideration of exercise choices. Some movements and exercises exacerbate diastasis recti. Avoiding exercise that puts excessive strain on the abdominal muscles aids the healing process and prevents potential harm. By understanding which exercises to avoid, we can make informed choices about our fitness routines. It also emphasizes the importance of working with healthcare professionals to create safe and effective exercise regimens.
1. Traditional Crunches and Sit-ups
Traditional crunches and sit-ups are abdominal exercises that involve flexing the spine and lifting the upper body off the ground. Individuals managing diastasis recti should avoid these exercises, despite their effectiveness for strengthening the abdominal muscles.
Additionally, the exercises exert significant pressure on the abdominal wall and cause bulging of the abdominal muscles. For someone with diastasis recti, these can further separate the already weakened or stretched abdominal muscles, worsening the condition (Boyle, 2020). The outward bulging of the abdominal muscles creates a doming or coning effect. This visible protrusion is a sign that the abdominal muscles are not functioning properly and can exacerbate diastasis recti.
Traditional crunches and sit-ups also strain the back and pelvic floor and are ineffective for healing. Individuals managing diastasis recti are often experiencing weakness in these areas. Therefore, the exercises can lead to discomfort and potential injury. Furthermore, the exercises target the superficial rectus abdominis muscles. They do not engage the deeper core muscles effectively. Healing diastasis recti requires strengthening the transverse abdominis and pelvic floor muscles, which traditional crunches and sit-ups do not adequately address.
2. Planks
Planks are a popular core-strengthening exercise that requires maintaining a push-up position with the body in a straight line from head to heels, supported by the forearms and toes. Unfortunately, planks can be problematic for individuals managing diastasis recti due to increased intra-abdominal pressure and risk of coming.
Planks engage the rectus abdominis. This can exacerbate diastasis recti by putting excessive pressure on the already weakened abdominal wall, potentially causing further separation (EveryMother, 2023). The exercise also leads to coning or doming of the abdominal muscles. This visible bulging can result in or worsen diastasis recti.
However, modified planks with proper form and technique may be recommended for those with diastasis recti. These modified versions involve resting on the knees or using an incline, which reduces pressure on the abdominal muscles. Additionally, focusing on engaging the transverse abdominis and pelvic floor while maintaining a neutral spine can help strengthen the core without exacerbating diastasis recti.
3. Russian Twists
Russian twists are a core-strengthening exercise in which you sit on the floor, elevate your feet, and twist your torso from side to side while holding a weight or medicine ball. This exercise should be avoided when managing diastasis recti because it strains the abdominal walls. Russian twists heavily engage the oblique muscles, which can increase pressure on the abdominal wall. This pressure exacerbates the separation of the rectus abdominis, worsening the diastasis recti.
The twisting motion causes shearing forces on the abdominal muscles, potentially leading to further separation of the rectus abdominis. Additionally, the weight or medicine ball used in this exercise can increase intra-abdominal pressure, putting stress on the weakened abdominal muscles. Instead of Russian twists, individuals with diastasis recti should focus on exercises that emphasize core stabilization without twisting or straining the abdominal muscles.
4. Heavy Lifting
Heavy lifting is generally discouraged when managing diastasis recti due to the increased intra-abdominal pressure and strain it places on the abdominal muscles. Lifting heavy objects without proper core engagement strains the rectus abdominis muscles, pushing them apart and worsening the condition. It is advisable to avoid heavy lifting until the condition has improved. Heavy lifting should be gradually reintroduced while maintaining core engagement and using proper form.
When lifting is necessary, one should engage the core muscles, including the transverse abdominis. This helps stabilize the spine and pelvis, offering crucial support that reduces undue stress on the abdominal wall. Using proper lifting techniques, such as bending at the hips and knees rather than the waist, also distributes the load more evenly and reduces strain on the abdominal muscles.
5. High-Impact Exercises
High-impact exercises such as running and jumping can significantly increase abdominal pressure, making them unsuitable for individuals with diastasis recti until the condition heals. These exercises generate substantial force within the abdominal cavity. They heighten intra-abdominal pressure, pushing the abdominal muscles further apart.
Engaging in high-impact exercises while managing diastasis recti can lead to complications, such as hernias, that may require surgical intervention. Besides, stressing the already weakened abdominal muscles can impede the healing process, prolonging the recovery time for diastasis recti.
Instead, individuals managing diastasis recti should focus on low-impact activities that promote core strength and support the healing process. These may include gentle yoga, Pilates, or exercises specifically designed to target the transverse abdominis muscle. Consulting with a healthcare provider or physical therapist can help create a safe and effective exercise plan tailored to individual needs and recovery progress.
6. Deep Backbends
Deep backbends in yoga and similar exercises should be approached with caution. This exercise should be avoided when managing diastasis recti. Deep backbends place significant stress on the abdominal area, worsening diastasis recti and hindering the healing process. The poses often require intense engagement of the core muscles, including the rectus abdominis, which is already compromised in individuals with diastasis recti.
Without proper modifications and technique, deep backbends can also strain the lower back and lead to injuries, especially when the core is already compromised. Exercise modifications and alternative poses that engage transverse abdominis, promote core stability, and avoid excessive extension of the spine, can be integrated into a yoga practice. These modifications can help individuals with diastasis recti safely adapt their practice to support their healing and avoid potentially harmful deep backends.
7. Leg Raises
Leg raises involve lifting legs while lying on the back. This exercise should be avoided when managing diastasis recti because it increases intra-abdominal pressure and the risk of injury (EveryMother, 2023). Leg raises do not engage the core muscles which can exacerbate the condition. Furthermore, improperly performed leg raises can strain the lower back and pelvic area, leading to discomfort and potential injury. The pressure from the exercise further separates the rectus abdominis muscles.
Alternatively, individuals should opt for exercises that engage the transverse abdominis and pelvic floor muscles. These include pelvic tilts, pelvic floor exercises (Kegels), and gentle core stabilizing exercises. These exercises can help strengthen the deep core muscles without exacerbating diastasis recti. A physical therapist or fitness professional with expertise in diastasis recti can guide on suitable exercises to support healing and recovery.
8. Inadequate Breathing Techniques
Inadequate breathing techniques can be detrimental when managing diastasis recti. For instance, poor breathing patterns, such as breath-holding or shallow breathing, can lead to increased intra-abdominal pressure. This pressure can push the abdominal muscles outward, worsening the separation in diastasis recti. Incorrect breathing during exercises may also lead to overloading of the already weakened abdominal muscles, increasing the risk of injury and hindering the healing process.
Proper breathing plays a significant role in core stability. When breathing is not coordinated with movement, it can compromise the engagement of deep core muscles like the transverse abdominis and pelvic floor muscles. To avoid these compromising issues, individuals managing diastasis recti should focus on learning and practicing proper breathing techniques.
Proper breathing patterns should be integrated into any exercise routine, ensuring that breathing supports, rather than hinders, the healing of diastasis recti. For instance, diaphragmatic breathing is helpful when managing diastasis recti. The practice involves engaging the diaphragm while inhaling deeply through the nose and exhaling fully through the mouth. It helps maintain core stability and minimize intra-abdominal pressure.
9. Unsupported Head Lifts
Unsupported head lifts can have adverse effects on the management of diastasis recti. When lifting the head and shoulders off the ground during exercises like traditional sit-ups or crunches, it places excessive strain on the abdominal muscles, particularly the rectus abdominis. This can lead to increased separation of the abdominal muscles and may hinder the healing process.
To mitigate the risk associated with unsupported head lifts, individuals managing diastasis recti should opt for exercises that provide proper support to the head and neck. Placing a pillow under the head or neck can help maintain a more neutral spine position and reduce strain on the abdominal area. This simple modification allows individuals to engage their core muscles without exacerbating the condition.
Moreover, incorporating exercises that focus on strengthening the deeper core muscles, such as the transverse abdominis and pelvic floor, can be more beneficial for diastasis recti management. These exercises offer stability to the core without placing undue stress on the rectus abdominis, promoting healing and a safer path to recovery.
Alternative Exercises for Individuals Managing Diastasis Recti
For those managing diastasis recti, it is crucial to focus on diastasis-safe exercises. Individuals should avoid exercises that place excessive strain on the abdominal muscles with minimal core engagement. Instead, they should focus on core-strengthening exercises that engage the transverse abdominis and pelvic floor muscles without placing undue stress on the rectus abdominis (Berg-Poppe et al., 2022). These alternative exercises include:
1. Gentle Abdominal Bracing/ Transverse Abdominis Activation:
- Stand, sit, or lie down comfortably.
- Inhale deeply, expanding your belly.
- Exhale slowly while gently drawing your navel toward your spine.
- Imagine tightening a corset around your waist.
- Hold this gentle contraction for 5-10 seconds while continuing breathing.
- Release and repeat the process, focusing on engaging the transverse abdominis muscle.
2. Pelvic Tilts:
- Lie on your back with your knees bent and feet flat on the floor.
- Inhale to prepare, and as you exhale, engage your deep core muscles and gently tilt your pelvis upward.
- Hold for a few seconds while maintaining the core engagement, then release.
- Perform 10-15 reps.
3. Pelvic Floor Exercises (Kegels):
- Sit, stand, or lie down comfortably.
- Identify your pelvic floor muscles (like the ones you would use to stop urinating).
- Contract these muscles by squeezing and lifting them.
- Hold the contraction for a few seconds (start with 3-5 seconds).
- Release and relax the muscles for a similar duration.
- Repeat this cycle for about 10-15 repetitions, gradually increasing hold times.
4. Heel Slides:
- Lie on your back with your knees bent and feet flat on the floor.
- Engage your core muscles, and as you exhale, slide one heel along the floor toward your buttocks.
- Inhale to return your foot to the starting position.
- Alternate legs and perform 10-15 reps on each side.
5. Standing Transverse Abdominis Activation:
- Stand with your feet hip-width apart and your hands on your lower abdomen.
- Inhale deeply, and as you exhale, gently draw your navel toward your spine.
- Hold the contraction for a few seconds while continuing to breathe.
- Release and repeat for several sets.
6. Diaphragmatic Breathing:
- Lie on your back with your knees bent and feet flat on the floor.
- Place one hand on your chest and the other on your abdomen.
- Inhale deeply through your nose, allowing your abdomen to rise (not your chest).
- Exhale slowly through your mouth, engaging your deep core muscles.
- Perform 10-15 breaths.
7. Bridge:
- Lie on your back with your knees bent and feet flat on the floor.
- Inhale to prepare, and as you exhale, engage your core and lift your hips off the ground.
- Keep your core engaged and hold the bridge position for a few seconds.
- Lower your hips back down and repeat for several reps.
8. Modified Planks:
- Begin in a plank position on your elbows and knees (rather than toes).
- Keep your back straight, aligning your head, shoulders, hips, and knees.
- Engage your core by gently contracting the abdominal muscles.
- Hold this position for a few seconds to start and gradually increase the duration.
- Ensure you maintain proper alignment throughout.
9. Bird Dog:
- Begin in a tabletop position with your wrists aligned under your shoulders and your knees under your hips.
- Gently draw your navel toward your spine to engage the deep core muscles.
- Slowly extend your right arm forward and your left leg backward. Reach them both in opposite directions without arching or rotating your hips.
- Maintain the extended position for a few seconds.
- Return to the starting position and switch sides.
It is essential to perform these exercises mindfully, focusing on core engagement and avoiding any movements that cause coning or bulging of the abdominal muscles. Remember performing these exercises with proper form and technique is crucial. Always consult with a healthcare professional or a physical therapist before starting any exercise program for diastasis recti, as they can provide personalized guidance and monitor your progress.
Takeaway Message
When managing diastasis recti, exercises that place excessive strain on the abdominal muscles with minimal core engagement should be avoided. Instead, individuals with diastasis recti should focus on core-strengthening exercises that engage the transverse abdominis and pelvic floor muscles without placing undue stress on the rectus abdominis.
The key to effective recovery is to engage the transverse abdominis and pelvic floor muscles while avoiding movements that exacerbate diastasis recti. It is crucial to consult with a healthcare professional or physical therapist, especially if you have specific concerns or are recovering from diastasis recti, to ensure you are doing exercises appropriate for your condition and goals.
References
- Berg-Poppe, P., Hauer, M., Jones, C., Munger, M., & Wethor, C. (2022). Use of exercise in the management of postpartum diastasis recti: A systematic review. Journal of Women’s Health Physical Therapy, 46(1), 35-47.
- Boyle, K. (2020). Exercises to Avoid for Diastasis recti. PregActive.
- EveryMother. (2023). Diastasis Recti Exercises: What’s Safe and What’s Not?
