Make sure you check out other blog posts about diastasis recti (DR) to learn exactly what it is and treatment options out there! To get earlier access to our blog posts, subscribe to our emails using the button below.
Diastasis Recti Prevention + Treatment
Now that you know all about DR and what it is (see my previous blog post), read on to find out some ways to treat it. By no means is this a comprehensive guide nor should it replace a PT session, but I am excited to share my knowledge to empower and educate you. If you find yourself struggling with DR, make an appointment with me and let me guide you in your healing.
How can we treat diastasis recti?
There are many exercises that can help strengthen your deep core muscles and help support the linea alba while it heals. Recent studies have shown pilates to be particularly effective in the helping with DR, too.
There are options that can supplement exercises, too! An abdominal binder/corset with kinesio taping and core stabilization exercises have also been shown to have great results. Electro-acupuncture has also proven to be effective, but should be combined with exercises.
Want to heal your DR? It's not too late! Make an appointment with me so I can provide you with education on movement modifications, postural training with a focus on breathing and core activation, and exercise training to strengthen both the deep and superficial core muscles.
4 exercises to strengthen your core for DRA
1. 360 degree breathing
Place your hands or a band around your ribcage
Inhale deeply through your nose – feeling your belly, ribcage, back, and a little of your chest expand into your hands (360 degrees!)
Exhale and allow everything to return to midline
You can check out our Instagram reels to see how this can be done!
2. Posterior pelvic tilt in deadbug
Lay on your back with you knees bent up to about 90 degrees and feet about shoulder-width apart
Roll your pelvis toward you, flattening your lower back into the floor
Once you find this position, slowly lift your legs so your knees are above your hips and raise your arms so your elbows and hands are directly above your shoulders
While you exhale, slowly lower your left leg and right arm until they hover over the floor
On an inhale, slowly return to the starting position
Repeat on the opposite side
There are a TON of variations, but for this one you can check out our Youtube!
3. Bird dogs
Start on your hands and knees with your hands under your shoulders and your knees under your hips
Maintain a neutral spine with your head and neck in alignment and shoulders relaxed as you move through this exercise
As you breathe in, slowly raise your opposite arm and leg at the same time
Pause at the top and slowly return to the starting position on an exhale
Repeat on the opposite side
Light hand and/or ankle weight (1-5 lbs) are optional
Visit our Youtube to watch a video demonstration of this variation!
Come join a class at FORM Fitness to try out reformer Pilates
Want to get ahead of this? Come see a Well Balanced PT during pregnancy for preventive measures as well as postpartum to accelerate healing.
Well Balanced Merch is LIVE!
Want a new comfy tee or sweatshirt to lounge in? You can now purchase Well Balanced branded merchandise through the website! For now, items will be local pickup so keep that in mind when ordering. More items will be added periodically, including lululemon branded products, so check back soon! Specific requests? Send me a message!
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I help women who want to stay active, fit, healthy and mobile without medications, injections, imaging or surgery. All sessions are one-on-one, personalized, and holistic to help you feel your best. I want to help people feel good and well balanced.