Abdominal separation, or diastasis recti, is a normal occurrence after pregnancy. Genetics determines your elastin:collagen ratio, although there may be some increase in separation relating to weight gain, or how your body manages pressures like straining or core workouts.
- Begin rehab gently, focusing on activating deep core muscles with exercises like pelvic tilts and abdominal compressions.
- Avoid straining like holding you breath and pushing to do a bowel motion.
- Watch for bulging or widening of the gap with activities and do not continue if this occurs. Progress gradually to strengthen the abdominals and pelvic floor with whole body movements, crunches, modified planks and pelvic floor contractions.
- Consider support aids like abdominal binders by gaining a professional opinion first.
- Walking, swimming, bike riding, weight lifting are USUALLY safe exercise choices as long as your separation is not bulging and is improving
- Seek guidance from a physiotherapist for personalised advice.
- Increase intensity cautiously and listen to your body.
- Recovery takes time; be patient and consistent.
With dedication, you can effectively rehabilitate and regain core strength.
Surgery is usually not required, and please remember that abdominal floppiness, and abdominal fat stores, are normal in the first year after having a baby.