What should I avoid when I have abdominal separation, diastasis recti or recti diastasis?

 

How is this all going in? Helpful? Confusing? It is a lot of information on this topic, we know.

Hopefully, if you have had a chance, you have checked your own abdominals with our Rec Check and you’re either feeling ok or you’re thinking “Oh I do have a gap and now what?”.

That’s exactly what we are talking about next.

What to avoid if you have abdominal separation
  1. Sit-ups (massive no, no as this actually separates them further) so if you were doing them, STOP! NOW! IMMEDIATELY!
  2. Planks, obligue rotations, burpees – anything that puts that area under a lot of pressure is not the best place to start.
  3. Lifting heavy objects- now for our mums with babies and toddlers we know this is easier said than done which is why when it comes to lifting we have made suggestions below.
  4. Don’t sit straight up from lying on your back, roll onto your side and push yourself up.
  5. Watch how you are sitting on the sofa are you in a half lean? Try and sit up a bit straighter as again this puts less pressure into the abdominal cavity.

 

So what can I do?

We will go into more detail on this LIVE on Monday 5th July at 20.30(remember to register below)  but here are a few things to get you started

  1. Keep lifting to an absolute minimum but we know this isn’t always possible in some cases so….
  2. When you are going to lift anything, we want you to tighten your abdominals we call this “brace your abs” so you are doing your best to get a strong position and reduce the pressure that comes into the tummy on lifting even before you start.
  3. Pilates based low level transverse abdominus exercises (we will go through this).
  4. You can do “low impact HIIT” if you are wanting to improve your fitness but don’t want to cause further damage. We have these are part of our Empower Me Library

Related Posts

Case Study – Diastasis Recti and Abdominal Separation

Rebecca came to see Sarah ten and a half weeks after her second baby.  Her first birth had been natural and had left her with diastasis recti (abdominal separation).  She had discovered Hypopressives whilst living in Dubai and managed to reduce her gap.  Her second...

About the Author

Lizzie Duggan

Motivational women’s health and wellness coach, online and offline events and courses, Diastasis recti healing, Core and Pelvic floor strengthening, Soft tissue therapy.
Fitter Floor and Core

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If this information resonates with you then we would recommend either the Starter Pack or to book at one-to-one with us to find out exactly how we can help you start your journey to core rehabilitation.

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