Diastasis Recti (DRA) is the thinning and stretching of the linea alba, the connective tissue that holds the right and left sides of our abdominal (six-pack abs) wall together. It’s naturally occuring. Your abdominal muscles have to expand to make room for a growing baby during pregnancy.

Although there is no way to prevent Diastasis recti, adjusted training strategies can help with the severity for most people throughout pregnancy and postpartum. For many, diastasis will heal spontaneously within the first six weeks postpartum. But for others, we may need to adjust our approach to healing the DRA in the postpartum period.

Not sure if you have Diastasis recti? Check out the at home self check video below.

How can we heal Diastasis Recti?

When focusing on the “healing,” we need to consider both the size of the gap (width) and increasing tension at the gap (depth). Closing the gap has long been the focus of healing and a marker for “success,” but new research has really shifted the focus towards an increase in tension. A smaller gap in itself doesn’t always mean better function or healing.

When we have an increased demand (like picking up your toddler), we need the tissue to get denser in response to an increase in pressure and force. But how?

How can we get stronger?

There are several muscles involved with creating tension across the linea alba: the Transverse Abdominals (TA), Internal Obliques (IO), and External Obliques (EOs). Focusing on strength work here can help to increase the density of the tissue. Another thing to consider: adding more challenge! If you feel stalled in your healing, you may need to increase the challenge a bit. This post breaks it down.

Transverse abdominal (TA) muscles: think side-to-side tension. The TA is often considered the “corset” muscles and are a key member of your deep core stabilization system. When working on breathing postpartum we are actively trying to connect with the TAs. On inhale they expand and stretch, and on exhale they engage / contract. I love to cue a block squeeze on exhalation and cue a pelvic floor lift to help facilitate this connection.

Internal and External Obliques: Both help with rotational movements and decrease the gap and increase density of the linea alba diagonally.

• External oblique: helps you rotate away

• Internal oblique: helps you rotate towards the same side

Rotating towards the left, my left internal oblique helps me rotate towards the left and my right external oblique helps me rotate towards the left.

To help strengthen the obliques I love incorporating anti-rotation movements, like a Pallof press, and diagonal movements, like chop variations.

Crossbody exercises are a win win! Selecting exercises that coordinate the breath to movement with Transverse Abdominis (TA) and cross-body (obliques) is a key component in your Diastasis recti healing. I often incorporate myofascial sling work to truly enhance the connection and strengthen the entire system.

Posterior Oblique Sling

Anterior Oblique Sling

Overall, moving across the midline and challenging the tissue with anti-movements may make a huge difference in your DRA recovery.

Below are also some of my favorite exercise examples:

1. Supine Knee Press (early postpartum example)

2. Pallof Press (anti-rotation)

3. Plank with cross connects

4. Anti-Rotation lunge + rotation

5. Split Stance Chop

6. Bridge March + Crossbody Knee

7. Tall Kneeling HIgh to Low Chop

You can also advance and incorporate the crossbody + rotational movement within your strength training and heavier lifts too!

Questions about Diastasis Recti healing, crossbody movements, and building strength postpartum? I’d love to help! You can schedule a free 15-minute consultation today :)

xoxo,

Erica