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All things Diastasis (aka Ab-Seperation!

Understanding Diastasis Recti: A Guide for New Moms

As women embark on the beautiful journey of pregnancy, their bodies undergo remarkable transformations to accommodate the growing life within. Amidst the joy and anticipation, there are also physical changes that require attention and care, one of which is diastasis recti.

What is Diastasis Recti?

Diastasis recti is a condition where the abdominal muscles separate during pregnancy or postpartum, creating a gap between the left and right sides of the rectus abdominis muscle (the "six-pack" muscles). This separation occurs along the linea alba, the connective tissue that runs down the midline of the abdomen.

How Does it Happen?

During pregnancy, the growing uterus puts increasing pressure on the abdominal muscles, causing them to stretch and weaken. Hormonal changes also play a role in softening the connective tissue, making it more susceptible to separation. Seperation is present in 100% of pregnant women, the difference is how your own body repairs tgis postpartum. It can also occur postpartum as the body adjusts back to its pre-pregnancy state. Your own genetics has a huge part to play in your recovery.

Postnatal Care: Nurturing Your Body

As new mums navigate the postpartum period, it's essential to prioritize self-care and give your body the attention it deserves. Here are some tips to support your recovery and promote healing:

1. Focus on Thoracic Breathing: Incorporate deep, diaphragmatic breathing techniques into your daily routine. This helps engage the core muscles, including the transverse abdominis, which can aid in closing the gap caused by diastasis recti and reconnect you to your Pelvic Floor muscles.

2. Rest and Sleep: In the first few weeks after giving birth, prioritize rest and sleep. Your body needs time to recover from childbirth, and adequate rest promotes healing and rejuvenation.

3. Avoid Heavy Lifting: Steer clear of heavy lifting, especially in the early postpartum period. Opt for lighter activities that don't strain the abdominal muscles, allowing them to heal properly.

4. Activate Pelvic Floor Muscles: Pay attention to your pelvic floor muscles and focus on activating them as you exhale. This gentle engagement helps strengthen the pelvic floor and supports overall core stability.

5. Gradual Return to Exercise: Only resume exercise once you've received clearance from your healthcare provider and more importantly, you feel ready to do so. Start with gentle movements and gradually increase intensity as you reconnect with your body and regain strength. Here at MSP we highly recommend you see a pelvic health physio (aka women's health physio) prior to commencing any activity, or just as a general check postpartum.

Remember, every woman's journey through pregnancy and postpartum is unique. Be kind to yourself, listen to your body, and seek guidance from qualified professionals, such as Pilates instructors specializing in postnatal care.

At Mama Strength & Pilates we understand the importance of supporting women through every stage of their motherhood journey. Our specialized postnatal Pilates classes are designed to nurture your body, rebuild strength, and promote overall well-being in a supportive and welcoming environment.

Let's embark on this transformative journey together, one breath at a time.

Every step is celebrated with love and care.

Disclaimer: While the information provided in this blog post is based on reputable sources and expert opinions, it is not a substitute for medical advice. Always consult with your healthcare provider before beginning any exercise program, especially during pregnancy and postpartum.


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