Anyone managed to improve their diastasis recti??

[unrulyeyelash]

Particularly if you've had it years.

I've had mine for a long time. It's really starting to get me down now though. I'm short so it's really noticeable, sick of tent like tops. It's not just aesthetics, I want to change career into a health care role but I can barely lift anything. I cannot get up from a lying flat position, it's impossible. Also my stomach muscles are in agony after some sex positions.

Has anyone had this and found something that helped at least close the separation a bit??

I saw the NHS are trialing something called the mutu system but it's £99 and that's a lot to spend if it doesn't work or only works for postpartum.

I am 6 months pp and have been using healthypostnatalbody.com for a month or so. It's free for 3 months (or it was!) because of the pandemic. The guy says it's possible to repair even years later so definitely worth a look. I haven't been doing it religiously, and it has had some effect. I am waiting for an injury to heal before I do it properly so can't give a proper review! Good luck xx

Yes, after an enormous baby and c section (11lb 8oz) last year, I could fit about 4 fingers in the gap. I researched excersises and found diaryofafitmommy to be helpful, she has a website and Instagram page.

I also follow a few other fitness mums online that regularly post excersises. I do find it gets a bit lax if I don't do the moves regularly, but I've closed the gap to around 1 and a half fingers now. My scar is also fairly flat now after having a massive ridge of scar tissue underneath, and I can weight lift again

I saw someone on another thread say that cycling is good for this. No idea myself though.

I had a very severe case and the only fix was surgery, but it's was painful surgery and a week in hospital. It's not to be taken lightly

@Jigglyjugs my dd was nearly same size as yours. How has your overhang been since the section? My stomach is literally so saggy and the hospital said it can't be helped because dd was 11lb 4.

Sorry if this is obvious but have you been to physio and done exercises?

Toe taps, leg extensions etc?

@namechange30000, I barely have one and didn't have a lot of overhang straight after, it's only really noticeable when I sit down as the skin on my stomach is a lot looser, so it kind of ridges around the scar.
Whether this is down to ab excersises, lifting weights, genetics or pure luck I really couldn't tell you! But I lost (nearly) all the weight by the time DC was around 10 months which was definitely due to weightlifting.
My boobs, on the other hand seem to creep lower everyday !

@doadeer

I was supposed to go to a physio after DC were born but I was busy and stupidly never kept the appointments.

I am looking to try exercises now but need to know which ones won't make it worse and how to do them correctly.

Don't know if it will work since I've had the separation so long but it's worth a try.

The MUTU system is fab. I started it years ago when the lady who runs it was starting out. I do the exercises every day . To be make a difference you need to stick to doing the exercises every day. I think sometimes surgery is the only option but programmes like MUTU would absolutely help.

I’ve had DR since my first baby and didn’t really think I could do anything about it. Am now doing postnatal Pilates with a teacher who really knows about DR and it is getting much better by doing the right exercises daily (not loads just 5-10mins a day).

I think the treatment/exercises depend on the size of the separation. Larger ones need proper physio which you can usually get on NHS (not at the moment of course.

I have a wide gap but it is high up above my navel. Has anyone else closed a upper abdominal gap like this?

[quote unrulyeyelash]@doadeer

I was supposed to go to a physio after DC were born but I was busy and stupidly never kept the appointments.

I am looking to try exercises now but need to know which ones won't make it worse and how to do them correctly.

Don't know if it will work since I've had the separation so long but it's worth a try.[/quote]
If you can afford it I would highly recommend doing one to one sessions with a pilates / physio.

I had very severe pelvic girdle pain and it's been a huge journey to recovery but having that dedicated attention to learn the positions properly has been invaluable. It's so easy to have poor alignment at home by yourself.

You don't have to "go it alone" get some support

Do you have a decent relationship with a sympathetic GP, OP. Ask for an appointment and explain about the difficulties in daily living you mentioned (getting up, lifting, anything related to lifting baby) and your concerns about future career. Mention but don't major on the aesthetics. See what they say after examining - might be physio and/or specialist exercises or something more. IME, don't just pick some exercises or go to unregulated practitioner without a proper assessment.

Good luck.

I've never met my GP. Have spoken to her on the phone a couple of times about other stuff and she seems sympathetic.

Drkellyfitmomof4 on Instagram is brilliant, she specialises in DR, for all the exercises she does she says whether they are DR safe or not and she focuses a lot of the correct breathing techniques

Dr Kelly Fit Mom of Four on Instagram has loads of exercises for this. She has a paid for program but she posts lots to follow on her instagram!

Jinx

In which case, OP, based on what you've said about the impacts on your life, I'd seek an appointment and explain your concerns., focusing on the ' I want to change career into a health care role but I can barely lift anything. I cannot get up from a lying flat position, it's impossible. Also my stomach muscles are in agony after some sex positions'. You may as well start the ball rolling should exercises prove insufficient.

Good luck.

Please don’t try toe taps and leg raises without proper instruction, you’re likely to either make the DR worse or really hurt your back!

I had quite a wide and deep gap that went all the way up to my upper abs - the top ones used to do a weird spasm thing where I could actually see the end almost flicking out, and managed to close it up pretty much all the way with exercise (just have a small gap left around my belly button, which is where it was the worst).

I’d highly recommend Olivia Cagel (fitabulous moms). She’s American and very openly Christian, so not to everyone’s taste, but helped me immensely. I did a 60 day boot camp programme, but she does do free stuff on social media too.

I did it about 4 years after having a baby, so it’s definitely possible to sort it a few years later.

Mine was a 4-finger plus gap after giving birth. I returned to properly exercising in 2012, and now (18years on from birth), I've just felt it and the 1 finger gap remains, but it has no impact on my life (I exercise intensely most days and my job is heavy). I was very fit prior to birth, so not sure if that is the reason I didn't really feel the effect of it so badly?

Seek a referral to physiotherapy, or a GP prescribed exercise thing with a trainer. I would def try exercise before anything more drastic.

Ive seen a postnatal group on facebook with exercises i can try to find it for you . But I know that there is help out there. Mutu is one system i found this blog for you pilatesclubnl.wixsite.com/diastasismatters