If you’ve got questions about yoga and Diastasis Recti, you’re in the right place. Read on for in-depth information that covers everything you need to know about practicing yoga if you suspect you have a Diastasis Recti.
This is Part 2 of our series on Postpartum Core Strength, make sure you read Part 1 here!
When I first gave birth, I had never heard of Diastasis Recti, which is a separation of the rectus abdominal muscles down the center. It just wasn’t something that people talked about much then.
(I also didn’t know about postpartum anxiety, which would have been really useful, but that’s a topic for another day.)
Anyway, now one of the questions I get asked most as a prenatal yoga teacher is how to modify yoga for Diastasis Recti. I’ve seen statistics that say half of the pregnancies result in some type of Diastasis Recti postpartum.
Often, things go back together after birth. The problem is when the separation stays that impacts a moms ability to live her best mom life–everything from getting up and down from a chair to getting back into a fitness routine post baby.
I’m so glad that there’s more awareness about Diastasis Recti now–it really is an issue that needs to be addressed after any type of birth. But, thanks to a billion YouTube videos and blog posts that help people “check” themselves for Diastasis Recti and then offer exercise do’s and don’ts for “fixing” it, there’s a lot of misinformation out there, too.
It’s great to be aware, but do you have to modify your yoga practice forever if you suspect you have an abdominal separation? Can yoga and other exercises “heal” you if you have a Diastasis Recti? How can you tell if you need more support?
Here’s everything you need to know about Yoga and Diastasis Recti.
Can You Avoid a Diastasis Recti During Pregnancy?
It might not be entirely possible to prevent a Diastasis Recti from happening during pregnancy. After all, that growing baby has to have somewhere to go, and some women just carry more front and center making a Diastasis Recti nearly inevitable. (Don’t panic, though, with property care and attention a small Diastasis Recti during pregnancy should heal up postpartum.)
BUT there are a few things to keep in mind during pregnancy that might help minimize the separation.
Do the right kind of abdominal work during pregnancy.
Many people think they should stop all abdominal exercises during pregnancy, but most experts agree that keeping your core strong and supple before and especially in the early months of pregnancy can actually help you prevent diastis recti (or at least minimize it).
See Is It Safe?: Core Work during Pregnancy.
Always roll to your side before you sit up.
When I said the “right kind” of core exercises. Crunches are decidedly NOT the right kind after you start showing. Any kind of sit up can make distasis recti worse, so always roll to your side and use your hands to help you sit up when you wake up in the morning and when you’re getting up from Savasana.
Avoid deep backbends.
I love backbends. And they can actually feel really good during pregnancy–especially if you’re focusing them more in the chest/shoulders area.
But in order to do a backbend like Ustrasana (Camel Pose) with your hands on your heels, you have to find your way out of it. For most people the action of lifting yourself upright again is a lot like a sit up or a crunch. How can you tell if you’re doing more harm than good? Just look at that sweet baby bump. When it starts to look more like a mountain peak than a basketball, it’s time to back off and reconsider what backbends you’re incorporating into your yoga practice–just to be safe.
Your body will often let you know because as you get further along in your pregnancy, backbends might not feel great in your body. It’s your job to listen.
Which brings me to…
Avoid anything that doesn’t feel “right”.
Your body knows what it needs. It will send you signs–at first those signs might be like whispers, but if you ignore them they will get louder, more uncomfortable, and injurious.
When in doubt always listen to your body!
Postnatal Yoga: What Yoga Poses to Avoid when you have Diastasis Recti?
When you’re ready to get back to your yoga practice and build strength, here’s a few postpartum core exercises that I recommend.
But what if you think you have Diastasis Recti?! Are there poses you need to avoid?
Maaaaybe.
There are absolutely some exercises that can make a Diastasis Recti worse if you’re not doing them skillfully such as:
- Crunches and Sit Ups
- Unsupported Planks
- Deep backbends
- Twists
So, it would be easy for me to simply list all of these as no-no’s and call it a day.
But it’s not that simple.
“There aren’t certain exercises that need to be avoided for Diastasis,” says Melissa Dessaulles, a Pelvic Floor Physical Therapist and the founder of MommyBerries.com, “It’s more that your core muscles need to re-learn how to come on when your body does a movement that creates separation of your abs.”
In other words, you may need to avoid some of these yoga poses, and you may not! OR you may need to avoid them for a while, then you can incorporate them again when you’ve regained the strength and awareness necessary.
Either way, you will likely need guidance from a professional who can guide you on how to address your specific issues and help you heal.
What to do when you do if you suspect you have a Diastasis Recti postpartum?
First of all, make sure you have a chat with your doctor or midwife about returning to exercise if you think you have a diastis recti.
(Please DON’T watch a YouTube video and self-diagnose yourself. See a professional.)
Then, get some numbers for a physical therapist who specializes in women’s health. Yes, it’s a pain, but your health is the TOP priority. Don’t cut corners. Don’t DIY. Get the help you need.
Resources for Diastasis Recti
Below is a list of credible places to get support if you think you’ve got a Diastasis Recti after birth.
I should note this is not an exhaustive list, but these are physical therapists who I have met, spoken with, trust, and, well.. adore. I’ve also learned a ton from all of them–even though I haven’t studied in any traditional way, I have asked questions and learned from their social media posts, etc.
Pelvic Floor Physical Therapy Resource Online
MommyBerries.com has lots of great information about postpartum health. You can book an online session with her or join one of her online programs like the Postpartum Recovery program.
Pelvic Floor Physical Therapist and Women’s Health PTs in the Charleston SC area
Caitlin McCurdy-Robinson, Inner Strength Physical Therapy https://www.innerstrengthcharleston.com/ — West Ashley
Megan Rome, Rome Physical Therapy https://www.romephysicaltherapy.com/ Mount Pleasant and Summerville
Meg Henderson, 4th Trimester https://www.4thtrimesterchs.com West Ashley/Avondale
Be sure to catch Part 1 of this series, 10 Yoga Poses for Postpartum Core Strength.
Sign up for emails so you don’t miss Part 3, which will be all about how to incorporate more fitness into your routine postpartum.
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