How To Fix Diastasis Recti with Yoga | Weekly Wellness Tip 17
Release Date: 04/19/2019
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info_outlineHow To Fix Diastasis Recti with Yoga | Weekly Wellness Tip 17
Diastasis recti (abdominal separation) is a common side effect of pregnancy for many women. In this mini-wellness segment, learn how to strengthen and restore your core through yoga! PLUS, learn common mistakes to avoid and prevent further injury during recovery.
Diastasis recti (abdominal separation) is a common result of childbirth, especially in women who have experienced multiple pregnancies, carried high birthweight babies, or are over 35 years of age.
According to Mayo Clinic, you may notice a slight cone-shaped bulge when you tense your ab muscles. It’s usually indicated by a 2.7cm gap (approximately two finger-widths) in the linea alba (connective tissue) between the rectus abdominis muscle (two parallel bands of abdominal muscle).
Although it may seem like a mild condition, one study indicated a link between diastasis recti and pelvic floor dysfunction in 66% of women who experienced diastasis recti during pregnancy.
Even so, this condition may be significantly improved or reversed entirely with a gentle, effective, and consistent yoga asana (posture).
You can support your recovery even further by drinking plenty of alkaline water, eating well, and supporting your body in its production and repair of collagen with Vitamin C, Vitamin E, and zinc.
Avoid caffeine and alcohol (they dehydrate the colon and expand the belly due to impacted waste). You may also want to limit refined sugars, gas-forming food combinations, and heavily processed foods—basically, anything that leads to poor digestion and a distended belly.
Healing takes time. No matter how long it’s been since you had your baby, you can still begin your healing journey today!
If you are unfamiliar with the postures I've included below, print this page and show it to your physical therapist and/or yoga teacher to promote safe practice and receive assistance with any posture variations and adjustments.
Be patient with yourself, be kind to yourself, and fully present in your practice to enjoy the journey of self-care.
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What to Avoid If You Have Diastasis Recti
- Avoid Increased Abdominal Pressure
- Deep or intense forward folds (including sit-ups and crunches)
- Boat Pose
- Plank Pose (until you begin to strengthen the separation)
- Low Plank (until you begin to strengthen the separation)
- Spinal Balance (core work in Table Top Pose)
- Avoid Lengthening the Abdomen
- Wheel Pose
- Camel Pose
- Upward Facing Dog (Cobra Pose)
- Intense twists
8 Yoga Postures To Heal Diastasis Recti
- Reclined or Seated Core Contractions
- Plank with a wall assist (hands to wall - facing wall)
- Squats with a wall assist (back to wall)
- Supine Toe Taps (lie on your back with hands on hips, knee bent with toe to the opposite knee - breathe - switch legs and perform 3-5 times)
- Supine alternate leg raises (lie on your back)
- Bridge pose with hip pulses
- Core spirals (seated in easy pose)
- Pelvic tilt (seated in easy pose)
Disclaimer: Please consult a qualified healthcare practitioner if you have (or think you may have) diastasis recti, especially if you are experiencing abdominal pain, incontinence, or pelvic instability. Work with a qualified physical therapist and/or yoga teacher to understand how to strengthen your body safely. Heavy core workouts, aerobics, CrossFit, fitness boot-camp style workouts ARE NOT recommended unless you are medically cleared by a healthcare practitioner or physical therapist who understands diastasis recti and yoga.
Resources Mentioned in This Episode
Learn About Yoga Postures (Yoga Journal website)
ARTICLES
How to Identify and Fix Diastasis Recti (WellnessMama)
Yoga and Diastasis Recti (Yoga International)