Diastasis Recti

[JoeGargery]

Hello
I know there are older threads on this but wondered if there’s more up to date info out there.
I’m 6mo PP, and had been told I was fine to resume normal exercise at 6 weeks PP. So I started an online postnatal exercise and then eventually went back to the gym and slowly started normal classes here and there.

Now I’m getting conflicting information. Went to a couple of postnatal specialist Pilates classes and discovered I have a 1-2 finger breadth gap.

Postnatal specialist Pilates instructor #1 (also a qualified physio) said: no big deal, just go gently on core exercises, modified for DR and you’ll be fine

PN Pilates instructor #2 (without a physio qualification) said: arghhh it’s awful, be very careful, don’t do any exercise other than my class (which I can’t easily attend due to timing).

I’m very confused, never had this in previous pregnancies. Don’t know whether to cut back on all exercise including yoga, Pilates, weights. Should I do a programme like core restore? It’s a lot of money- around £300 for 6 weeks. But don’t really want to have a DR if I can heal it. I’m unsure if an online course would mean I don’t do the exercises correctly.

Anyone had luck with core restore/muTu or have any other advice?

TIA

I wouid go with the advice of instructor 1 (no2 just sounds as if attempting to scare you to drum up business for themselves)

Does no1 run classes you can go to? Or perhaps you couid have an individual session so you can learn the safe exercises (and safe rate of increase) and then have one more in a couple of months to see if it's progressing at it should?

I’m a qualified post-natal Pilates instructor and a 1-2 finger gap wouldn’t alarm me. Anything over 2 fingers and you need to be careful. I’ve seen women with 8cm gaps.

Many women after 2 children don’t get back to under 1 finger and that’s normal.

Go with instructor 1 she knows her stuff. Other lady is being alarmist.

I have a one finger gap and it's fine

Thanks, all.
Auntie, PPI#1 does run classes but the baby doesn’t comply.
Delatron, would this mean always having to modify exercises, never planking again, etc? I do feel a bit broken (more than usual!) - it’s one more thing I won’t get back ...

The rule is more than two fingers no planking, crunches etc. Less and you’re fine.

It sounds ok to me. I still have one finger (many women do). It’s not an issue.

If you have 1-2 fingers then you don’t need to modify. That actually sounds quite good for just 6 months post partum. Everything is coming back together nicely. Please don’t worry.

Have you looked at MuTu system? It's a 12week online course to restore your core. I wouldn't worry too much about a gap of 1-2cm but it's worth focusing on some exercises that have been specifically designed for postnatal mums.

From my experience you can be told at 6 weeks you can exercise, but they don't always actually check for DR, or indeed question what you propose to be doing.

Also, what the gap actually feels like must also be considered by the person checking. It could be 2cm with the gap feeling 'firm', or 2cm but very soft. The result would indicate the appropriateness of specific exercises in terms of gaining improvements and the timeline you are looking at.

As you are clearly willing to invest in regaining the strength you had prior to becoming pregnant, I would definitely use the money on 'in person' lessons, as you can do more damage through the wrong techniques and on line courses could course this very easily.

Also, don't always assume that a physio taking Pilates lessons is superior in expertise in this field. The vast majority probably are, but 'Pilates teacher' isn't a protected named profession, so there can be all manner of people working and even those with ante / post natal training, with many different levels of experience and learning to getting there.

Hope this is of some help. It can feel a bit of a minefield navigating your way through I know.

Thanks, all. I feel even more confused now, although delatron has made me feel a bit more positive.

For clarity you could go to a specialised physio.

From my qualification (Postnatal Pilates) we were taught any gap over two fingers then modify. Now obviously post natal classes tend to be gentle anyway so I wouldn’t have my ladies planking.

However, it’s a myth that the gap will close completely. After two children most women will have a gap of one finger and it doesn’t cause any problems.

What you want to work on is strengthening the deep core muscles (the transverse abdominals) this is what Pilates exercises are great for. You avoid trying to work on your rectus abdominus (6 pack muscles) for now. These muscles naturally separate in all women in the late stages of pregnancy which is why you need to be careful after birth.

I’ve seen women with 8 finger gaps so 1-2 finger gap 6 months post partum is what I would expect and it shows everything is coming back together nicely.

It is worth the money to see a qualified post-natal physio though just to advise you and to check the gap.

Agree with the other poster also that some gaps of 2cm I can feel the muscle underneath the gap is nice and firm. This means the TVA is strong underneath the gap (what you want). A softer gap where I can’t feel muscle means more gentle TVA work needs to be done and more modifications.

I think all women should see a specialised physio after birth for a check up!