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Diastasis recti- have you managed to repeir the muscles ?

a.smith

By a.smith
in The Family Room Discussion

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a.smith

a.smith

Posted
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I have self diagnosed diastatis recti,tried a programm- havent't completed it yet,but wanted to check if anyone has recovered frommsplit muscles after birth.I did 5h wind surfing and think i have added a sm .Any advice? Thanks
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Belle

Belle

Posted
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Just found this thread doing a search on the same topic, am self diagnosed too ...pretty sure that's what it is though. finding it really depressing and not sure what to do about it - did you find anything to help a.smith? Or anyone else out there with tips/experience of this? I'm pretty sure mine is getting worse.I did some pilates a year or so back (actually the instructor diagnosed me then too) and started to work on it but then life took over so I let it slide.
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Pickle

Pickle

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Having just Googled this (being nosey, I'll be honest), I am 99% sure I have this, and have probably made it a whole lot worse by doing regular, quite intense, ab exercises of the wrong type! I'd say my gap is 3cm. I had noticed my tummy wasn't the same as it was, but didn't realise this was what it could be.


I will have a look at different exercises to do, and change my workouts. Any suggestions?

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Belle

Belle

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ARgh! just to clarify for anyone who knows me in real life this is to do with the TUMMY not the rectum! Embarassed face....


Pickle there are lots of things online but I'm bewildered as to where to start. I have some pilates studio sessions left over from when I last did it so may start going back, but also found someone on the forum (Anya Joeli?) who specialises in this, going to find out if she is still doing classes - would love company, would be motivating!!


My pilates instructor from last year stressed to avoid oblique/twisty type exercises and also the classic stomach crunch. She got me doing these things which are kind of like glorified pelvic floor exercises only you work on bringing your tummy in at the same time, in fact you actually hold your sides while you do it (a bit like the bit in auld lang syne w here you cross your arms).

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canela

canela

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Belle, if you find any instructor/class then let us know - I would definately be up for coming along.


my mum is a physio and she says the prognosis is not good, ie will not suddenly snap into a washboard tummy again - but can be improved and at least you can make sure you aren't going to make it any worse with tummy crunches.

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etta166

etta166

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When I saw the physio at King's because of SPD they said that this was very common. I took away a sheet of exercises to do which have worked for me. I also did ante-natal pilates with Anya, which helped to stop the gap getting too big this time around. I think you can get to see the physios at King's for this issue pretty quickly by GP referral.
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Belle

Belle

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Cool - might speak to my GP about it. I'd heard GPs can be a bit clueless about this issue but given the high density of babies in this area, maybe they're more up to speed here?! Really encouraging to hear there's something that can be done.


Pickle - let us know if Goodliz has any advice! I've also messaged Anya so maybe we could have forum outing to some of her classes (wine after of course :)

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Goodliz

Goodliz

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Hi

Pickle and Polly D, funnily enough i have just done some training on this over the weekend. Thanks for thinking of me. I am off to work in a bit but I will get back to this thread with more info asap. I just wanted to let you know as soon as I saw this post there is help out there.

Liz Stuart

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Saffron

Saffron

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How much diastasis is 'normal' postpartum? I definitely have a gap, but it doesn't really show.


However I have a lot of lower back pain, and at 3+ yrs postpartum I'm still not convinced my pelvis is aligned very well since rotating during pregnancy. I had a physiotherapy assessment 1.5 yrs ago, and no one even asked about or checked for diastasis.


And I had no idea until recently that this could be linked to back problems, although I had back problems pre-baby. Hence, curious how much diastasis is normal?

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canela

canela

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Hi there


can anyone recommend a good pilates class that might be able to help?


Goodliz, do you run classes anywhere or would you be able to run one if we could sort out a venue? Do you do private classes with some exercises I could take away to practice?


was v inspired by this thread to tackle this and want to get going!

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lstickler

lstickler

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I used the exercises in this book to help close the diastasis last time:


http://www.amazon.co.uk/gp/aw/d/0738209813


(It's called "lose the mummy tummy" in case the link doesn't work). And it suggests using a scarf or a towel as a splint when doing some of the exercises. I'm using the exercises after this pregnancy aswell but the gap is much bigger this time round so I'm hoping it is still effective

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theratprincess

theratprincess

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Another one with separated stomach muscles here. The separation is much worse after my second child.


I've got the Tupler technique book but failed to do any exercises from it. I also bought a splint, but failed to wear it on more than a handful of occasions. It was a bit cumbersome - found I couldn't really sit down in it or breastfeed etc. I also had to guess the size when ordering off the internet and the one I got was slightly too big.


First time around, I found that when I started cycling to work again, I seemed to be engaging my stomach muscles in a way that helped a bit.Just about to return to work and cycling again, so we shall see if it helps this time.


I would be interested in attending a class or paying for some group sessions.

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Belle

Belle

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Yes, I'd welcome a specialised group/class - I need some motivation! Plus never sure am doing exercises like this right, and think it must be pretty key to do them correctly in this case.


I know ESPH, particularly the studio classes, are good on this so thinking might try them. And Anya Joeli runs weekly classes but think the current term is coming to an end. Goodliz, there's definitely a demand here if you wanted to do a few sessions!

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Honoroaky

Honoroaky

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I'd be up for a class too depending on cost. I was referred to physio at ED Hospital after my GP noticed a large gap post baby #2 (second C-section) and had 3 sessions to mobilise my lower back which left me in agony so I stopped going!! I wasn't impressed with the physio team there although I do still have the exercise sheet... and the belly! It felt like they just wanted to get rid of me as soon as possible, but my friend with the same problem opted for Kings and was referred to a specialist pilates class to address the issue.
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