[DeniseT]

I posted a month or so ago that I was going to start physical therapy to see what sort of exercises I should be doing to help re-strengthen my abdominal muscles (repair my diastisis recti). I'm really glad I went. I had read several books but was confused what exercises I should be doing or not be doing. I wasn't even sure how far my muscles were separated to determine what would be safe for me to do. I found I still have a 2 to 2.5 fingerwidth separation, which will probably never completely heal. Scar tissue may start to fuse it back together, but there will probably always be a small separation and slightly visible pooch after eating large meals, etc. This means NO crunches ever again. They would only worsen the separation. What they did suggest I do are exercises to strengthen my core to help tone and strengthen the surrounding muscles. They gave me some handouts and a couple books for reference. They recommend using an exercise ball, as this really forces you to work on strengthening your core and use your abs without even realizing it. Any exercises you are doing you are supposed to hold your stomach in and tight - as if bracing yourself before being punched in the stomach. At the same time you should be doing a kegel. This way you can feel the resistance going from front to back and up and down at the same time (produces an isometric contraction). You can even hold your sides together with your hands to push the separation in place as you're doing your excercises. It's hard, but a good workout. I like to go running several times a week, and was told I should also be bracing my stomach in while running, walking, sitting, driving, etc. I was disappointed at first that I couldn't do crunches, because to me that seemed like the easiest fix. But when they told me the workout I'm getting with some of the exercises on the ball are far better for toning than crunches anyway, I felt better.

Anyway, here's a couple books they gave me for reference:
Strength Ball Training by Lorne Goldenberg
Swiss Ball Application for Orthopedic & Sports Medicine by Joanne Posner-Mayer

Just thought some of you might be interested!

[Leighann]

Thanks for the update! I still have a hernia from right under my rib cage all the way down to my belly button. My OB suggested yoga or pilates to strengthen my core without making it worse (or surgery to repair the hernia, but I don't think its that bad).

[Dianna]

Glad you are finding some things that help you out.

Dianna

[SweetGirl]

This is good information! I'm glad you found something that is working for you .

[amandaj]

Hi,
For what it's worth- I had a four+ finger gap. I did a few session of PT which loosened the scar tissue (I had a c-section) and I was given isometric exercises and breathing. I did that for a while and then went back to pilate and met with an instructor - I can't tell you how helpful it has been. My separation is almost gone - you don't have to live with this forever even if you had children over a few years ago. You will build up core and back strength and then you will build up on the exercises. Make sure that you find a good pilates instructor who knows about diastis. I thought that I'd have to have a tummy tuck to pull the muscles together, now i think that I'll just need a modified tuck (not sure what it's called) to get rid of the excess skin.

Good luck!

Amanda

[Mama2Eric&2peasinpod]

I just wanted to say thank you for posting this information! You guys are motivating me to find a good trainer/therapist in my area asap. I am excited b/c I am down to my weight goal, but I still have what I call "loose muscles" and my diastis scares me (it's only about 2 fingers in width, but still soooo not where I want to be). I just need to make more time for exercise! Thanks, again.... Erin

[HinSD]

TY so much! I have diastasis but no PT- yet anyway. Need to call my doc. I will check out those books!

[twins make 9]

How do you know if you have this gap?

[DeniseT]

How do you know if you have this gap?

Sorry I missed this before. If you start to raise your head off the ground to start a crunch, put you fingers just below your belly button and feel for a gap - if there is one, you would feel a hollow cave, and then your muscles on either side. The number of fingers you can fit here determines how bad your gap is. But even without that test, if i lie down I can see my loose skin fall into the gap - it is so disgusting. Standing up, I think I look ok, but because of how gross it is lying down or sitting, I will probably never be able to wear a 2 piece bathing suit again. Oh well, my main goal was just looking normal in my old clothes again, and I can at least do that now. Who has time for the beach now anyway??

[HinSD]

I couldn't feel the gap for forever. I think I wasn't pressing down enough. But my doctor knew because I still looked pregnant 6 weeks after having them. The top of my belly pooches out and it is not fat. There is fat too, but it pooches out b/c of the diastasis- if that makes sense. I need to call my Dr. for a pt referral.

[DeniseT]

Moving up to answer recent question...

[Rebecca72]

Thanks...this helps a lot. I have that "hole" under my belly button as well. I will take your advice and get back to yoga...it's relaxing anyway! Now I just have to find the time!

[joannabug]

Could someone explain to me the difference between diastis (sp.?) and a hernia?

I definitely have an umbilical hernia--but I don't know if I have diastis. I was sort of hoping that it would get better on its own, but nothing much has changed with it.

I've been going to Curves for the past few months, and I'm hoping I'm not doing anything to exacerbate it.