Exercises for abdominal separation / diastasis recti?

[Naetha]

I still have about 2 fingers width separation, and DD is 6 months old.

Can anyone suggest exercises to get the last bit back together?

I'm watching this - I have three children, youngest is 14 months, I don't think my abs came back together completely between number 2 and 3. Now I do pilates once a week and it has improved since I've started (a good class is very important though, no more than 5/6 people so the teacher can ensure your technique is correct) but there is still a gap? I wonder if it will ever go?

It will go - but Pilates is not the whole story... have a look at mutusystem.com for loads of free information on this - exercises, self test & more...

I had physio for this as you need to be very careful - some exercise will make it worse. The physio exercises I was given are very similar to pilates, but obviously I had the benefit of one to one help.

If it's any comfort I had a handwidth separation after my first two babies (twins) and it not only came back together but stayed OK for the next two babies. I still have to be careful though about how I get up from lying down etc.

sorry to hijack a bit, how do you know whether you have this? I was never actua.ly checked by the GP.

I was never checked by my GP either, it wasn't realised until I developed a back problem due to poor muscle tone. This is how the physio taught me to check myself.

Lie on your back, feet flat on the floor and knees raised. Tense your stomach muscles and then gently raise your head from the floor while gently feeling the area just above and below your belly button. You might be able to feel the two edges of the muscle running vertically either side of your belly button. If you can feel just a small dip/ridge (say a pencil-width) then they are essentially together - a few fingers-width and there is a separation.

As I said mine are together now, but it's a bit like your pelvic floor - it will always have to be looked after. So I've been taught for example never to get up from lying down by just sitting up - always roll to the side so as not to strain the muscles. And please don't try sit-ups until you're confident there is no separation, as doing them the wrong way can make the separation worse.

My dr said I had this and when I mentioned exercise she said it was ok. Should I get a second opinion?

Sit ups and crunches will make a diastasis worse. There's a video of how to test yourself on the mutusystem YouTube channel www.youtube.com/user/mutusystem There is a lot of confusion, but basically 1-2 fingers gap is usually not a problem, but you should still stay away from sit ups. You still need to keep the deeper abdominal muscles strong to support your back. Up to about 4 fingers is definitely regarded a diastasis, & needs corrective exercise. More than 4 fingers is regarded as quite a severe diastasis... & also needs corrective exercise! Sometimes a diastasis is associated with a hernia, & a hernia cannot be repaired with exercise - its needs surgery (when they usually sew up the diastasis for good measure!). Hope that helps!

Buy the book Losing Your Mummy Tummy by Julie Tupler. Lots of exercises in there to close the diastasis. Mine is about 1.5 finger widths after doing the exercises for months after baby was born. I don't think it will close any further. The book says that "normal" gap between the muscles is about a finger width wide, so I don't suppose mine is too bad. Closing the diastasis is one thing but doesn't entirely solve the issue of a bulgy tummy after having babies though, but a proper exercise routine will.

thanks for all the info and advice ladies... Maybe one day I'll be throwing my huge knickers away!

Alternatively, you don't have to spend a cent. Just google "transverse abdominal exercises". You'll find lots of suggestions there.

X-post :) Yes, good luck with it NonnoMum!