If you have questions about yoga and Diastasis Recti, you’re in the right place. Read on for detailed information covering everything you need to know about practicing yoga if you suspect you have Diastasis Recti.
This is Part 2 of our postpartum core strength series, be sure to read Part 1 here!
When I first gave birth, I had never heard of Diastasis Recti, which is a separation of the rectus abdominis muscles below the center. It just wasn’t something people talked about much back then.
(I also didn’t know about postpartum anxiety, which would have been very helpful, but that’s a topic for another day.)
Anyway, now one of the questions I get asked the most as a prenatal yoga teacher is how to modify yoga for Diastasis Recti. I have seen statistics that say half of all pregnancies end in some type of Diastasis Recti after delivery.
Often, things come back together after birth. The problem is when the separation lingers and affects a mom’s ability to live her best motherly life—from getting up and down from a chair to getting back into a post-baby exercise routine.
I’m so glad there’s more awareness of Diastasis Recti now – it really is an issue that needs to be addressed after any type of delivery. But thanks to a billion YouTube videos and blog posts helping people “check” themselves for Diastasis Recti and then offering do’s and don’ts to “fix” it, there’s also a lot of misinformation out there. out there.
That’s great to know, but do you have to modify your yoga practice forever if you suspect you have a tummy tuck? Can yoga and other exercises “cure” you if you have Diastasis Recti? How can you tell if you need more support?
Here’s everything you need to know about Yoga and Diastasis Recti.
Can you avoid a rectome during pregnancy?
It may not be entirely possible to prevent the development of a Straight Dimension during pregnancy. After all, that growing baby has to have somewhere to go, and some women just carry more front and center, making Diastasis Recti almost inevitable. (Don’t panic, though, with care and attention, a small Diastasis Recti during pregnancy should heal after delivery.)
BUT there are a few things to keep in mind during pregnancy that may help minimize separation.
Do the right kind of abdominal work during pregnancy.
Many people think they should stop all abdominal exercises during pregnancy, but most experts agree that keeping your core strong and flexible before and especially in the early months of pregnancy can actually help prevent correct dimension (or at least minimize it).
I see Is it safe?: Basic work during pregnancy.
Always roll onto your side before sitting down.
When I said the “right kind” of core exercises. Crucials are definitely not the right kind once you start projecting. Any kind of sitting can aggravate distasis recti, so always roll onto your side and use your hands to help you sit up when you wake up in the morning and when you get up from Savasana.
Avoid deep side turns.
I love the backs. And they can actually feel really good during pregnancy – especially if you focus them more on the chest/shoulder area.
But to do a back like Ustrasana (Camel Pose) with your hands on your heels, you have to find your way out of it. For most people the act of standing up again is very similar to sitting down or crunching. How can you tell if you are doing more harm than good? Just look at this sweet baby. When it starts to look more like a mountaintop than a basketball, it’s time to step back and reconsider which backbends you’re incorporating into your yoga practice—just to be safe.
Your body will often let you know because as you get further along in your pregnancy, backbends may not feel great on your body. It’s your job to listen.
Which brings me to…
Avoid anything that doesn’t feel “right”.
Your body knows what it needs. It will send you signs – at first these signs may be like whispers, but if you ignore them they will become louder, more uncomfortable and traumatic.
When in doubt, always listen to your body!
Postpartum Yoga: What Yoga Wants You to Avoid When You’re Fit?
When you’re ready to get back into your yoga practice and gain strength, I recommend some basic postpartum exercises.
But what if you think you have Diastasis Recti?! Are there any stops to avoid?
Maaaaybe.
There are definitely some exercises that can aggravate Diastasis Recti if you don’t do them skillfully such as:
- Crunch and Sit Ups
- Unsupported planks
- Deep backs
- Upheavals
So, it would be easy for me to just list all of these as no’s and call it a day.
But it’s not that simple.
“There are no certain exercises to avoid for Dimensional,” says Melissa Dessaulles, Pelvic Floor Physical Therapist and founder of MommyBerry.com“It’s more that your core muscles have to relearn how to come in when your body does a movement that creates separation in your abs.”
In other words, you might need to avoid some of these yoga poses, and you might not! Or you may need to avoid them for a while, then you can integrate them again when you regain the strength and awareness required.
Either way, you’ll likely need guidance from a professional who can guide you on how to deal with your specific issues and help you heal.
What to do if you suspect you have Diastasis Recti after giving birth?
First of all, make sure you have a chat with your doctor or midwife about returning to exercise if you think you have diastis rectus.
(Please DO NOT watch a YouTube video and self-diagnose. See a professional.)
Next, get some numbers for a physical therapist who specializes in women’s health. Yes, it’s a pain, but your health is the TOP priority. Don’t cut corners. Don’t DIY. Get the help you need.
Resources for Diastasis Recti
Below is a list of reliable places to get support if you think you have Diastasis Recti after birth.
I should note that this is not an exhaustive list, but these are physical therapists that I have met, talked to, trust and, well.. I adore. I’ve also learned a lot from all of them – even though I haven’t studied in a traditional way, I’ve asked questions and learned from their social media posts etc.
Pelvic Floor Physical Therapy Resource Online
MommyBerry.com has lots of great information on postpartum health. You can book an online session with her or join one of her online programs, such as her postpartum recovery program.
Pelvic floor physical therapist and women’s health nurses in the Charleston SC area
Caitlin McCurdy-RobinsonInner strength physiotherapy — West Ashley
Megan RomeRome Physiotherapy Mount Pleasant and Summerville
Meg Henderson4th quarter West Ashley/Avondale
Be sure to catch Part 1 of this series, 10 Yoga Poses for Postpartum Core Strength.
Sign up for emails so you don’t miss Part 3, which will be about how to incorporate more fitness into your postpartum routine.
