Diastasis Recti Exercise Modifications

If you have diastasis recti, does that mean you can't exercise? You can exercise, but you need to modify your exercises in order to limit the strain on your rectus abdominis. The goal is always to get you stronger and back to the activities you enjoy without pain.

What is diastasis recti? Diastasis recti is a separation of the abdominal wall muscles. It occurs when the rectus abdominis, also known as the six-pack muscles, stretch sideways. This causes damage to the connective tissue in the midline of the stomach. Diastasis recti occurs in a majority of childbearing women. This results in a protruding stomach or “pooch”  and functional pelvic floor issues, including back pain, incontinence, and painful sex.

Keep in mind, most women notice the effects of DRA postpartum. You might notice a “dome” effect when attempting to sit up from lying flat on your back, but not always. With Diastasis Recti (DRA), it is beneficial to limit sit ups or various twisting exercises during the healing phase postpartum or while undergoing physical therapy. Watch the video below for Diastasis Recti exercise modifications you can do while healing.

Think you might have a DRA? Or are you hoping to prevent a DRA during or after pregnancy? To learn more about getting assessed by a physical therapist, contact us at Revitalize Physical Therapy for a FREE consultation!

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