Postpartum + Diastatis

A common question I receive from women is if they can still heal postpartum even if they gave birth decades ago. The answer is yes, absolutely! Our bodies are always adapting to the input we give them. So providing your core with new inputs that facilitate optimal core function will lead to positive change and healing no matter how far post partum you are. Whether you gave birth 5, 10 or 20+ years ago, there is so much you can do to heal and regain optimal function and strength.

A diastasis, also called diastasis recti, refers to the separation of the rectus abdominis muscle, commonly known as the "six-pack" muscle, along the midline of the abdomen. These muscles are connected by a thick band of connective tissue called the linea alba. During pregnancy, the abdominal muscles separate at the linea alba to accommodate your growing baby. This separation allows the abdominal wall to stretch and make room for your expanding uterus. This is a normal part of carrying a baby and happens in every pregnancy.

It’s when the abdominal muscles fail to close postpartum that a diastasis becomes problematic. A separation of greater than 2.5 fingers beyond 3 months postpartum is what I consider to be a clinical diastasis that requires a specific rehabilitive protocl. 

If you have a clinical diastasis, don’t worry - it’s very common and you’re not alone. The good news is that there is no need to panic - diastasis recti is not a life sentence. You can absolutely heal yourself naturally with specific diastasis safe exercises and physical therapy techniques. The Core Recovery Method® is a protocol that offers this support and guides you step by step through the journey of healing diastasis for good.

Many people don’t even realize they have a diastasis, so you’re ahead of the game by being here right now. To check yourself for diastasis recti from your own home, please follow the instructions in this video.

Check yourself for diastasis recti

Choosing the right exercises postpartum is very important to ensure you regain your optimal core function. You want to be very cautious about the inputs you give your body during this sensitive time to ensure the abdominal muscles close properly, the pelvic floor completely heals, and you regain optimal core strength. 

There are certain "core exercises" that can be extremely harmful to a postpartum core because they over-stress the linea alba leading to further weakening the abdominal fascia. These “core exercises” also increase the pressure in the abdomen leading to lowering of the pelvic organs and compression of the pelvic floor muscles. Performing these types of exercises that increase the pressure in the abdomen can delay healing of tears, lead to a prolapse, exacerbate the “lower belly pooch”, and actually cause a diastasis.

The “core exercises” that are harmful to a postpartum core are:

• Crunches (of any kind)
• Sit ups
• Bicycles
• Leg lowering (single or double with bent or straight knees)
• Boat pose/ pilates hundred

I have often seen women postpartum who have no diastasis at 3 months postpartum and are doing great, then start incorporating these exercises into their routine — and boom, they get a diastasis or other harmful complications. It’s important to avoid these types of exercises postpartum in order to ensure proper and complete healing.

These exercises can have detrimental effects on the postpartum core for 3 main reasons:

1. They increase the pressure in the abdomen. These exercises increase the pressure in the abdomen by lowering the diaphragm and increasing the pressure in the abdomen. This places undue stress on the connective tissue of the core. This increased pressure can further strain an already weakened postpartum core, exacerbate a diastasis, delay healing of the pelvic floor, and reduce blood flow to the pelvic organs - especially the uterus.

1. They lower the pelvic organs. Any time the pressure in the abdomen increases when the core muscles are in a weakened or dysfunctional state, the pelvic organs move down. These exercises lower the position of the pelvic organs, reducing their blood flow, and putting additional strain on the pelvic floor. This strain can negatively impact pelvic floor health and contribute to issues such as prolapse, incontinence, urgency, frequency, hemorrhoids, pelvic pain, back pain, constipation and bloating.

1. They inhibit the deep abdominal and pelvic muscles. Many people do these exercises thinking they strengthen the deep core. But the opposite is actually true. These exercises inhibit the activation and engagement of the deep abdominal and pelvic muscles, because of how much they increase abdominal pressure. So instead of the muscles absorbing the load of the increased pressure- the abdominal and pelvic fascia will, and this will either worsen or cause a diastasis. Inhibition of these muscles can lead to further weakness, core dysfunction, and the “lower belly pooch”.

Here are some ways to swap out harmful exercises for helpful ones:

• INSTEAD OF: Crunches and Sit Ups, DO: Hypopressive Training
• INSTEAD OF: Burpee’s and Jumping, DO: Squats
• INSTEAD OF: Running, DO: Hill walking

Since your core, spine, and pelvic floor are vulnerable postpartum, it’s important to choose exercises that will do the following:

• Lift and center your uterus to optimize blood flow so she shrinks faster, and reduce pressure on your pelvic floor muscles so they heal quicker. 
• Reduce the pressure in your abdomen to provide relief to the connective tissue of the pelvic floor and abdominal muscles so they can heal and strengthen faster.
• Improve the functional strength of your spine, hips, abs and pelvic floor muscles to properly support your organs.
• Decompress your spine.
• Achieve full range of motion of the abdominal and pelvic floor muscles to improve their ability to shrink and heal.
• Optimize breathing mechanics and strengthen the respiratory muscles in order to reduce pressure in the abdomen.
• Support your pelvic floor so it heals properly after delivery.
• Optimize whole body circulation to prevent swelling and varicose veins.
• Prevent common pain syndromes like back pain, pubic bone pain, hip pain, sciatica, pelvic pain and pubic symphysis pain.
• Improve daily posture and breathing patterns to support your postpartum healing process.
• Prevent bowel and bladder issues such as incontinence, urgency, frequency and constipation.
• Improve overall postpartum recovery, specifically pelvic floor function and waist line reduction.

The protocol taught in The Core Recovery Method® achieves all of this through a combination of powerful physical therapy techniques that are safe and effective for postpartum.

If you’re a postpartum mother who recently gave birth to your little one, taking time to rest and recover is crucial. Healing takes time, and it's important to listen to your body's needs throughout the process. So let’s let go of the pressure or timeline to “bounce back” and instead start the postpartum journey with patience, kindness, and self love. 

Every timeline and woman is different, but when you do feel ready to begin rehab, it’s crucial to start slow and know how to proceed safely. The first 12-24 months postpartum is a critical and vulnerable time when your core muscles and abdominal/pelvic fascia need the right input to heal and recover. 

Exercises and movements that are safe during early postpartum (3-6 months post birth) include:

• Hypopressive Training. This postural and breathing technique reduces intra-abdominal pressure, tightens the abdominal fascia, closes the abdominal muscles, strengthens the deep core muscles, decompresses the spine, and lifts the pelvic organs. Hypopressive training creates the ideal environment for safe, effective, and long term healing and strengthening. Unlike many traditional approaches, hypopressive breathing targets the involuntary nervous system, triggering a reflexive response and gentle sustained activation of the core muscles - giving you true core and pelvic floor strength. 

• Walking - specifically hill walking or walking at an upward incline. It’s important to avoid activities that increase abdominal and pelvic pressure, such as running, jumping, and heavy lifting. Instead, focus on low-impact exercises like walking at an incline, which will get your heart rate up while being gentle on your pelvic floor and core muscles. 
• Hip and glute strengthening. Hip strengthening workouts that focus on glute activation will ensure the strongest muscles in your body (your glutes) are doing what they should in your everyday life. Squats, bridges, and lunges are great. Your glutes support your entire core, so it’s important that they function properly and act as a strong foundation.

Although getting back into exercise is an important part of postpartum rehab, it’s only one part of the equation. The Core Recovery Method® not only teaches you exercises that will help you regain your strength postpartum - it also provides an easy to implement protocol that addresses all aspects of core health (organ position, pelvic floor function, nervous system regulation, spinal alignment and gut health). Everything you learn in this program can be applied to your life and health routine far beyond the postpartum period, so you can continue to optimize your core health and longevity for as long as you wish.

This may sound like a lot, but I promise it’s not as time consuming or demanding as it sounds. As a mother myself, I understand that this is a time when it can be quite challenging to find time for yourself, which is why I created The Core Recovery Method® protocol to be flexible and simple so you can easily incorporate it into your busy schedule. You’ll be able to practice this protocol with your child, in or out of your home, and in increments that best fit your day. 

Many moms who practice The Core Recovery Method® postpartum report feeling stronger after baby than they did before they were pregnant. You’ll be able to utilize the powerful techniques you learn from the protocol beyond early postpartum so you can continue to optimize and strengthen your core even after you’re completely healed.

Yes! I have had many moms with a 4 finger diastasis heal with this protocol. Consistency is key. If you are committed to the protocol, you can heal even a 4 finger diastasis.

Yes! No matter how far postpartum you are, you can absolutely still heal your core and pelvic floor. Our bodies are always adapting to the inputs we are giving them, no matter how old we are. Healing is all about the inputs you are giving your body. So when we create an environment in the body conducive to positive change and healing, you can achieve incredible transformations! What matters is that your core is receiving consistent healthy inputs from your posture, breathing and exercise routine- that supports optimal organ position, provides spinal support, and creates deep myofascial strength from within. Age and amount of time postpartum are NOT determining factors in whether you can heal your core and pelvic floor.

Yes! This program was created by a busy mom, for busy moms. I know what it's like to have very limited time for self care, and how that can feel like a giant obstacle in the healing journey. That’s why The Core Recovery Method® is flexible, can be modified, and only requires 30 min/day, 5 days/wk. And those 30 min can be broken up into smaller increments to fit your schedule. Even if you commit 15 min, 3 days/wk- you can still see results. Consistency is important, and it's also ok to take breaks when life gets crazy. Many of the techniques can be practiced with your kids and are best when practiced throughout your day with your normal life!

Yes. You can start The Core Recovery Method® immediately postpartum. You will be guided through minor modifications to the breathing exercises if you had a cesarean delivery. It’s important to always listen to your body and give yourself as much rest as you need in the early postpartum time. Starting the gentle postural and core breathing exercises within the first few weeks after delivery is highly recommended for a faster healing of the abdominal and pelvic floor muscles.

The Core Recovery Method® is centered around optimizing organ position. This is done through reducing pressure in the abdomen and reflexively strengthening the core and pelvic floor through breath work. The Core Recovery Method® is the only postpartum rehab program I know of that makes organ position a priority. Prioritizing organ position and reducing pressure is exactly what the postpartum body needs after 10 months of constantly increasing abdominal pressure, and continual stretching abdominal muscles. After delivery- your core and pelvic floor need regular inputs to lift the organs up gain and gently activate the muscles that just went through the ultimate challenge of delivery (whether it was vaginal or cesarean).