Diastasis recti is the separation of the two bellies of the rectus abdominus muscle (’six-pack muscle’). It is common after pregnancy. In many cases, the ’gap’ between the two bellies heals without intervention. Some women however can be left with a separation which can lead to a lack of core stability, which can lead to backache, reduced movement or incontinence.
If you have diastasis recti, it doesn’t matter how long ago you had your baby – the separation can still be reduced.
With the Holistic Core Restore® method, I offer a BESPOKE programme designed to your needs. For you and only you, this course will be how to heal diastasis recti. Most likely it will not look the same as the course I give your friend to heal her diastasis recti, because no two bodies are the same and we all respond to different ways of working.
a hands-on assessment of your condition – of course we start with an abdominal separation test, to see what sort of gap you have. However, more important is your thorough pre-screening questionnaire where we can assess the effects of any stomach muscle split.
soft-tissue and massage therapy – it is essential to release tension from muscles which may be impairing your healing process.
clear direction on ESSENTIAL healing nutrition – because your body cannot repair without the right building blocks.
clear instructions on helpful and non-helpful lifestyle choices, and
a safe, ’functional’ and modern movement and exercise programme that will help you heal your diastasis recti, improve your core function and guarantee you a better looking belly and a Pelvic Floor that does its job.
This is a one-to-one programme because it’s designed just for you.
As with all Holistic Core Restore® programmes, we begin with a thorough pre-screening to ensure that the course will be right for you.
Our first session will last for 90 minutes and I will assess your condition, listen to your concerns and together we will decide how best to proceed to get the maximum results.
After that we will have three further fortnightly sessions lasting for 45 minutes. The fortnight will give you the opportunity to put the prescription into practice. At these sessions I will:
- keep you accountable for the healing work you are doing,
- use massage/soft tissue therapy as required and
- progress your exercise prescription as necessary, providing you with filmed examples of the exercises.
I will be available to you between sessions for email or phone consultations. All kit required for your exercise prescription will be provided.
One-to-one sessions give you great focus and get the best results.
Sessions take place at my home studio in Leith, Edinburgh. The full programme costs £200.
What are the best diastasis post pregnancy exercises? That depends on your body, your daily movement patterns, the level of abdominal muscle separation you have and the strength of your other core muscles. When you work with me, we find the best diastasis exercises FOR YOU.
How long does it take to repair diastasis recti? There is no short answer to this question. It depends on your body, your diastasis, your daily movement patterns and a whole load of factors influencing your body’s healing. The good news is that it’s never too late to start. I discovered I had abdominal muscle separation only when my daughter was five years old! And yet I healed it.
I have abdominal separation during pregnancy. Can you help me? During pregnancy, your baby has to grow somewhere! It is better that your abdominal muscles separate than your internal organs get crushed.
For preventing abdominal separation in pregnancy there is little that can be done, although spending less time with your bump hanging downwards (think all-fours or plank) might be wise, as can avoiding doing loads of rotation exercises, especially loaded rotation.
Can I run with diastasis recti? Postnatal diastasis recti can cause backache or incontinence, and neither of those will improve if you run. It’s more sensible to take a break from running and other high impact activities while you heal your abdominal separation. If you follow the Holistic Core Restore® programme with me, I can make sure you have the strategies in place to return to running safely when you have made progress on healing your diastasis recti.