Heather Jeffcoat, DPT

During pregnancy, the rectus abdominus muscle (aka “six pack”) becomes over-stretched.   After delivery, they don’t always return to the way they were. Many women will describe this separation as a “valley running down the middle of their stomach”.  Physical therapists measure this separation in how many fingers they can place between the abs at the linea alba (midline of abs).

Here’s how to check if you have a diastasis.  Lie on your back.  Place your fingers horizontally across your midsection.  Lift your head and shoulders up off of the floor and sink your fingers between your abs.  Feel the muscles on either side of your fingers.  If this separation is more than 2 fingers-width, you have a diastasis recti.  You should then perform the following exercise to retrain them back to midline:

“Hug” your arms around your waist.  This can also be performed with a sheet or towel wrapped around your waist.

 Take a breathe in to prepare then exhale, lift your head and shoulder blades up off of the floor as you squeeze your abs together .

Inhale, return to your start position.   If your neck or back hurt, lift your head only.

This exercise “teaches” your six pack muscles that when they contract, they should be at the midline, not separated 3 or 4 fingers-width apart.  Begin with 20 repetitions daily, and gradually work up to 40.  If you perform this exercise everyday, you should begin to see results within the first 2 weeks.  Continue until they are less than 2 fingers-width apart.  Getting your abdominals back is not just aesthetic, it serves an essential function in protecting your back from injury…important with all that lifting you’ll be doing as a new mommy!

Once your abs are less than 2 fingers-width apart and it is 4-6 weeks after a normal vaginal delivery or 6-8 weeks after a C-section, there are generally no restrictions with resuming your favorite abdominal routine.  But, check with your doctor or midwife first if you are unsure.

This article was created for and originally posted on www.babyfriendlyla.com

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