How to Recover From Diastasis Recti

Postpartum women must be aware of diastasis recti, a condition in which the left and right side of the rectus abdominal muscle separate. The increased tension on the abdominal muscles puts a woman at risk for diastasis recti, especially after multiple pregnancies. The separation appears as a vertical ridge that runs down the center of the belly. Diastasis recti looks discouraging, but there is help for a "mummy tummy."

Instructions

Difficulty: Moderately Challenging

1. Allow your body to rest for 6 weeks postpartum. Pregnancy hormones that contribute to muscle elasticity subside after this period.
2. Use abdominal binders as a temporary comfort measure in the first few months after childbirth. Binders keep the diastasis from getting bigger when the muscles are the weakest.
3. Hold the belly button close to the spine when lifting, sneezing or even resting. This gentle isometric exercise prevents the diastasis from getting larger.
4. Ask your doctor to confirm a diagnosis of diastasis recti at your postpartum checkup. The doctor can assess the severity of the separation and advise you on your risk of hernias or other complications. The doctor must also give consent before you begin an exercise program.
5. Perform abdominal crunches correctly. Raise your entire upper back off the floor. Lifting the head and shoulders is ineffective and strains the neck.
6. Keep the tummy flat or even concave when you perform abdominal crunches. If you allow your stomach to balloon outwards, this trains the muscles to maintain the separation.
7. Consider abdominoplasty, or tummy tuck surgery. This surgery removes excess skin and fat in addition to bringing the abdominal muscles back together. This option is for women finished with childbearing.