Diastasis Recti

A diastasis recti is an elongation of the linea alba. The linea alba which is fascial connective tissue between your most superficial abdominal muscles, your rectus abdominus. It is normal to have a 2 cm width between these muscles, and most women will have an elongation longer than this during pregnancy. The bottom line is: this is normal. 

This is a normal physiologic change during pregnancy and can last after pregnancy too.  It becomes problematic if you are putting abdominal stress and pressure to your core and there is not good tension created from your core muscles to protect against this stress.

Your therapist will help manage your abdominal pressure with breathing strategies and tips on how to brace the core in anticipation of movement.

 In almost all cases, an abdominal brace can be worn for the first few months after pregnancy, even when sleeping to help let the fascia heal.  The brace is only one of the strategies to help. For best results, work on engaging your deeper core muscles and ensure appropriate breathing before lifting.

A hernia is a separation of the linea alba. This can become problematic if your internal organs get stuck within that separation. If you are not having pain with a hernia, it is likely a sign that conservative care can address these concerns.  If there is pain on your evaluation, surgery may be warranted but it may be timed based off of your lactation strategies and your timing for more children. Your therapist will ensure you get to an orthopedist that specializes in hernia repair.

If you have been cleared to return to exercise post pregnancy, your therapist will observe your points of performance as you perform the exercise you are looking to get back to.  If your form is appropriate, you will be cleared to return to these activities even if you have a separation.  If there are points of the performance that you are not hitting, your therapist will work on improving your movement pattern to ensure safety.  

It is an old "school of thought" to discourage strength training if you have appropriate form. We want our new moms to feel strong and empowered, not place arbitrary rules on them.