Sarah Pearson from Pear Projects has written a fab blog post for us regarding Diastasis Recti...
A Diastasis gap (Diastasis Recti) is a perfectly natural opening of the tummy muscles, fascia and tissues during pregnancy to make room for a growing baby.
After we give birth and over time this gap can start to migrate back, however for most people it needs a little TLC and encouragement. A lot of ladies find they have a ‘gap’ or ‘doming’ sometimes even years after they had their last child. It can be scary, and a cause of low self esteem along with poor posture, back pain and a leaking pelvic floor…not ideal!
Here are 10 things to think about if you have one….
That gap is mostly collagen so get your water & protein up, and maybe consider a
Are you doing exercise that is pushing on your gap (running, planking, crunches,
push ups, zumba, weight lifting?). You can exercise effectively whilst moving away from things that
will push out on that tummy.
Simple breathe work will start to reconnect the tissues and pelvic floor, encouraging the
core to function well again.
Booze, coffee, sugar. Unfortunately they’re full of things which aren’t great for a
system we want to be calm, soothed and healing. Get lots and lots of lovely veggies into your diet.
Please make sure you’re actually eating enough food and not too rushed so then living off a cold
half drunk cup of coffee and slice of cake!
Are you pooping
Every one should use a ‘squatty potty’ in my opinion. This will help your posture
whilst using the toilet and help any constipation, reduce bloating, putting less pressure on your
digestive system and your pelvic floor. A simple toddler step will do - you just need your knees
higher than hips when using the toilet.
Rest vs stress
Nothing heals quickly if we are stressed and annoyingly this is exasperated by
sleep deprivation so cash in some babysitting and just get some rest! High cortisol (the stress
hormone) needs to be addressed so anything you can do (or rather not do it!) will be worth it.
Keep your bottom strong
Having a weakened core can seriously effect you posture, again not
helped by the movements mums do all day (feeding, changing nappies, carrying). By having strong
working glutes it can help keep your pelvis in a decent alignment - meaning the bottom isn’t so
stuck out or tucked under and no pushing out into the belly.
Take some time for you to heal deeply. Check out the local offerings that talk
specifically about Diastasis gaps, and weakened core/pelvic floors, I’m a Holistic Core Restore®
coach and we’re all over the country. It’s also a good idea to stretch out any tight areas. I see a lot
of clients hunched shoulders from hours of feeding.
Pretend you’re still pregnant
When getting up and down off the floor or out of bed try to roll onto
your side and pad your hands in to help get you up/down (rather than doing a sit up). This will stop
inter-abdominal pressure pressing against that midline which could cause more serious issues
such as hernias and leaking.
Exhale on Exertion
Effectively this is just breathing properly. The simple technique of breathing
out on effort (whether that be exercise or lifting the pram out the boot) is very very important. It’ll
brace your core and pelvic floor against the weight and pressure insuring you are protected.
Written by Sarah Pearson from Pear Projects www.pearprojects.co.uk