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Expert Q&A
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| By Sandra Grenier Prenatal Fitness Instructor | ||
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I am six months pregnant and was told I have recti diastasis. I understand that this is a separation of the muscles in my abdomen. I am experiencing tenderness from my bellybutton to my breast bone. I have always had very strong stomach muscles, and am concerned that they will not return to normal after delivery. Are there exercises I can do now to help ameliorate this problem? Are there exercises I can do after delivery? I have read that exercise only worsens the condition, and that plastic surgery may be the only answer. I hope you have a better one! Thanks for your time."
The separation of recti muscles is caused by the hormones elastin and relaxin. The course of action for each situation depends on the width of the separation. If you are experiencing tenderness, see your health care provider.
If you find a separation during pregnancy, discontinue sit-ups or "crunches". This does not mean you should ignore your abdominal muscles, however. To keep those muscles toned, try isometric contractions of the muscle -- that means contracting the muscle without going through a range of motion. Simply put, pull the baby in toward the spine while exhaling. Hold for 5-8 seconds while breathing, then relax.
After delivery, ask your health care provider to check the width of the separation. A separation three or more fingers wide should be addressed by a physical therapist who can teach exercises to reconnect the recti. A separation two fingers wide should avoid crunches and continue isometric "pull-in" contractions. A one-finger wide separation can be strengthened with sit-ups.