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Diastasis Recti… pregnant and stressed
I am 30 weeks pregnant and just found out that I have diastasis recti (ab separation)…about 3 fingers-width. I am so bummed! I was feeling AWESOME up until I found that out. I'm just curious if anyone else on here has experience with this.
I know some degree of separation is normal during pregnancy but I am worried I made mine worse than it would have needed to be. I guess I should have been avoiding anything that puts too much stress on the abdominals/makes them bulge out (planks, pushups, etc…. all of which I had been doing). I had only been concerned about avoiding moves that might hurt the baby… I didn't realize I should also pay attention to what could be hurting me! I am so disappointed with myself. I am worried about closing this gap after pregnancy and getting back to dancing.
Pregnancy is a blessing that I am thankful for… but there is too much to worry about! I have already been working hard to not get stressed about the baby's health… now I am worried about this too. I thought I was completely kicking butt and staying in awesome shape —– but I really might have been doing myself more harm than good all this time.
If there is anyone out there with advice I would really appreciate it:)
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9 Replies
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Yes, I have!! Don't worry too much. https://www.studioveena.com/img/smilies/icon_heart1.gif I had 2, and 2 1/2ishs fingers separation with my first 2 babies, then almost 4 fingers with my 3rd baby, (he was a big boy!) I didn't know about pole at that time, so it was not pole related. I had a good 3 fingers separation with my last. Sometimes it does happened because of what we've done, but often it just happens! Don't stress. Your abs are not ruined forever.
There are exercises you can do after the baby comes to "close the gap"!!!! It's work for me, and my abs are FINE! xoxo
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I didn't pole during my one pregnancy, but I started a personal fitness class in my sixth month of pregnancy that ran through the time I gave birth! I did some strength training and cardio and was stressed that I had gone and done that during pregnancy. To my surprise, my doctor said it was great I was getting that excercise and it really helped me balance out my sugars (I had a few hypoglycemic episodes, one where I fainted in the Mystic Lake Casino buffet, to my embarassment). It made me eat breakfast because it was a morning class, otherwise I would have just put off eating until lunch and it made me think about the types of food I was eating. The only recommendation I would have is don't do more than you usually would before you were pregnant, but it sounds like you are already being very careful. I don't recall what my separation was, but I didn't do much exersize after pregnancy and my abs are back to where they need to be 🙂
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@addictedtopole: Sorry to hear you're frustrated. I've never had kids or experienced diastasis recti personally. I'm only chiming in to agree with @StudioVeena and to support you because I know it sucks to feel frustrated; especially when you're working so conscientiously at taking good care of yourself.
What I can share is my experience with diastasis recti as a Pilates instructor. After a new mom gets a doctor's permission to return to exercise, I've worked with them at regaining core strength and "closing the gap". The key is to begin with the subtle work of accessing and strengthening the transverse abdominus muscle which is the deepest layer of your core. It wraps around your torso from your ribs to your pelvis like a corset. When it contracts, it even cinches your waist-line. As a deep stabilizer muscle it should be trained to fire as you initiate movement. It will stabilize your spine and pelvis, increase your strength, stamina, power and eventually serve to help you "close the gap".
So, I've witnessed it happen through Pilates and Pilates-based exercises. As Veena said, your abs aren't ruined! The body is amazingly and thankfully resilient.
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can someone please explain to me what diastasis recti is and what it looks like. I think I may have had this when I was preggos. can it go away on its own or do you have to do certain exercises.
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It's the separation of the rectus abdominus (6-pack muscle) along the linea alba (midline of the muscle). http://www.youtube.com/watch?v=JFVh330SygI
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Wild Lotus, this video has some info in how to properly engage the core, and tips for belly after baby. https://www.studioveena.com/videos/view/d650d310-c3b4-11df-bc90-001b21721e0c
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Thank you to all the wonderful ladies who responded – You are the best https://www.studioveena.com/img/smilies/icon_e_smile.gif I knew I could count on you all for some support. https://www.studioveena.com/img/smilies/icon_heart1.gifhttps://www.studioveena.com/img/smilies/icon_heart1.gifhttps://www.studioveena.com/img/smilies/icon_heart1.gif
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You can prevent your mid line from opening more, as well as speed your postpartum rehab by performing abdominal compressions (either standing, seated, or side-lying) daily. For more intensity, you can add on lower spine flexion to standing abdominal compressions.
For women with mid lines of 3 finger-widths or more, you can add manual splinting, with your hands, of the Rectus Abdominis, to further close the gap.
These exercises are safe to do right up to labor and delivery.
To view how to do these properly during pregnancy, go to:
http://www.youtube.com/watch?v=9cdSxWvF06g
http://www.youtube.com/watch?v=zkTlpSCmJyY
http://www.youtube.com/watch?v=juMlSPiZHTw
http://www.youtube.com/watch?v=bxbsq808lxE
BeFit-Mom
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I'm in this exact same situation. It's depressing the hell out of me. This is something I'd not even heard of until I was already pregnant. I've been poling for two years and I'm worried that this will prevent me from getting back at it as soon as I'd like once my baby's born. And of course, I'm worried about how I will look, and whether this will have any effects on my ability to pole. I'd always had very strong abs, and had continued working them through my first couple of trimesters in the hopes that maintaining a strong core would help me in labour. But I'm afraid I may have done more harm than good. I can't tell, but it feels like the separation is more than three fingers. 🙁
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