PELVIC FLOOR THERAPY FOR DIASTASIS RECTI RECOVERY

In the journey of motherhood, pregnancy and childbirth shape women's lives in profound ways. Amidst the beauty and excitement, the body undergoes significant changes, one of which might lead to diastasis recti—a condition characterized by the separation of the abdominal muscles. It's a common occurrence, yet often shrouded in silence and misunderstanding, leaving new mothers to grapple with its physical and emotional impact alone. At Blair Mauri Pelvic Health, Blair believes in putting an end to this isolation by bringing expert pelvic floor therapy directly to the homes of pre- and postnatal individuals in Brooklyn and lower Manhattan.

Led by Blair Mauri, an accomplished occupational therapist with over 15 years of experience, who offers a supportive and empowering approach to recovery. Her practice is driven by empathy and understanding, providing individualized care that focuses on education and empowerment. By blending evidence-based techniques with practical, holistic strategies, she aims to enhance not just the physical but also the emotional well-being of her clients. As we explore the intricacies of pelvic floor therapy for diastasis recti recovery, it's vital to acknowledge the commendable resilience of every woman confronting this challenge—and to affirm that you're never alone on this path.

Understanding Diastasis Recti: Causes And Symptoms

Diastasis Recti, often encountered by individuals during the postpartum phase, is a condition characterized by the separation of the abdominal muscles along the midline. This separation occurs when the connective tissue, known as the linea alba, widens and thins due to the pressure of the growing uterus during pregnancy. As the belly expands, these muscles can drift apart, leading to a prominent bulge or "pooch" in the abdominal area.

While pregnancy is a common cause, diastasis recti isn't limited to new and expectant mothers. It can affect anyone, including men and those who are not pregnant, due to factors like significant weight fluctuations, improper exercise techniques, or even genetic predispositions. Understanding the root causes is paramount for addressing the issue effectively and preventing further complications.

Identifying diastasis recti involves more than just noting physical appearance. Some of the symptoms include lower back pain due to the reduced support the core muscles provide, pelvic instability, and even challenges with posture. Additionally, individuals might experience a sensation of weakness in the abdominal region, affecting their day-to-day activities

This understanding is not just to diagnose but to foster a pathway to recovery that is as individualized as the condition itself. Recognizing these causes and symptoms lays the groundwork for crafting a targeted, empowering recovery journey tailored to the unique needs of each individual.

The Role Of Pelvic Floor Therapy In Recovery

Understanding the intricate workings of the human body can be a daunting task, but it is crucial, particularly when tackling issues like diastasis recti. Diastasis recti often feels like an abstract medical term, but it has tangible impacts on daily life, especially for new mothers. This condition, characterized by the separation of abdominal muscles, can lead to uncomfortable symptoms such as back pain and core weakness if not addressed. This is where pelvic floor therapy steps in as a pivotal player in the recovery process.

Tailored pelvic floor therapy offers a personalized roadmap to healing. It empowers individuals by focusing on strengthening the key support structures of the pelvis, which are fundamental to achieving a stable and functional core. The process begins with a comprehensive assessment of the deep core and pelvic floor muscles, identifying specific weaknesses or dysfunctions. From there, practitioners craft individualized exercises and strategies that not only promote core stability but also enhance overall bodily function.

Moreover, pelvic floor therapy offers more than just physical rehabilitation. It's about education and empowerment, transforming the recovery journey into an enlightening experience where individuals learn about their bodies’ resilience and strength. The therapy sessions provide a supportive space where clients can ask questions, share concerns, and develop a deeper understanding of how interconnected their physical health is to overall well-being.

As clients progress, they frequently report not only improved symptoms but also heightened confidence in their body's abilities. This aspect of therapy underscores its importance: it's not merely about alleviating symptoms—it’s about reclaiming control and embracing life with renewed strength and knowledge.

At Home Pelvic Floor Therapy With Blair Mauri Pelvic Health

How Pregnancy Affects Your Core Muscles

Pregnancy is a transformative journey that redefines your body’s landscape in profound ways. Among the most affected areas are the core muscles, which play a crucial role in maintaining balance, supporting the spine, and stabilizing the pelvis. Key components of your core—deep abdominals, back muscles, diaphragm, and pelvic floor—work in harmony, but the demands of pregnancy can throw this balance into disarray.

Shifting Anatomy And Increased Load

As the baby grows, the abdominal muscles stretch to accommodate the expanding uterus. The rectus abdominis, commonly known for its "six-pack" appearance, gradually separates at the midline. This is a completely normal part of pregnancy, and in fact, there is evidence to suggest that 100% of women have diastasis recti at the time of birth. These tissues exist in order to accommodate a growing baby. This can compromise core stability and make postpartum recovery challenging. Meanwhile, the weight gain and shift in the body’s center of gravity place extra stress on the lower back muscles, often leading to discomfort or pain.

Pelvic Floor Changes

The pelvic floor supports the weight of the growing baby and reproductive organs. As pregnancy progresses, these muscles may weaken under pressure, increasing the risk of incontinence or pelvic organ prolapse. The hormonal changes further soften connective tissues, preparing the body for childbirth, but also contributing to vulnerability in the pelvic area.

Breath And Diaphragm Impact

Pregnancy doesn’t spare the diaphragm, either. As the ribs expand outwards to accommodate a growing baby, it limits the diaphragm's range of motion, affecting breathing patterns. This can alter the functional synergy between the diaphragm and the pelvic floor, leading to weakened muscle function.

Navigating these changes requires a strategy tailored to your unique body and experiences. Implementing core-friendly exercises and therapeutics during and after pregnancy can help rebuild strength and regain stability, ultimately leading to a healthier postpartum period.

Self-Assessment: Do You Have Diastasis Recti?

Understanding whether you have diastasis recti is a crucial step before embarking on a recovery journey. This self-assessment guide will help you identify the presence of this condition at home, offering a starting point for further exploration with a healthcare professional.

Step-By-Step Self-Check

  1. Prepare: Lie on your back with your knees bent and feet flat on the floor. Ensure the environment around you is calm and comfortable.

  2. Engage: Place one hand behind your head and the other above your belly button. Slowly lift your head and shoulders off the ground as you would for a crunch. This movement engages the rectus abdominus muscles, highlighting any separation. If you see any doming or coning of the midline of your body, this may also indicate a diastasis recti.

  3. Feel: Use your fingers to gently press down on the midline of your abdomen. Move your fingers up and down from below the ribcage to the pubic area.

  4. Measure: While pressed into the abdominal line, assess for any gaps or spaces between the abs. Typically, a gap more than two finger-widths is indicative of diastasis recti.

Observing The Signs

  • Depth: Notice the depth of the separation alongside the gap width. A deeper indentation might signal a more significant muscular separation.

  • Tension: Pay attention to whether your fingers sink in towards your stomach or if you feel some trampoline-like tension. 

When To Seek Guidance

After this self-check, if you suspect a diastasis recti, consider reaching out to experts who specialize in pelvic floor and postnatal recovery. Although this self-assessment is a helpful first step, a professional evaluation is crucial for an accurate diagnosis and to develop a personalized recovery plan.

Birth Preparation Services From Blair Mauri Pelvic Health

Safe Exercises For Healing Diastasis Recti

Healing diastasis recti – the separation of abdominal muscles commonly experienced during and after pregnancy – begins with understanding your body and working gently with it, rather than against it. The goal is to engage the deep core muscles while protecting your vulnerable abdomen. Below are some exercises that are safe and effective for healing diastasis recti, which are recommended for their accessibility and low risk of aggravation.

Pressure Management with 360 Breathing 

This foundational exercise involves deep, controlled breathing, which engages the transverse abdominis, the deepest abdominal muscle crucial for core stability. Lie on your back with your knees bent and feet flat on the floor. Place one hand on your belly and the other on your chest, taking slow, deep breaths. Focus on expanding throughout your midsection (belly, ribs, back, chest) rather than any one area. Your therapist will help you learn how to apply this to your everyday activities. Avoiding increased abdominal pressure and continuing to weaken your diastasis recti is crucial to its recovery.

Heel Slides

Heel slides are excellent for rebuilding core strength without placing excessive strain on your abdominal wall. Begin by lying on your back with your knees bent. Slowly slide one heel away from your body, keeping your core engaged and back flat against the floor. Bring your heel back to the starting position and alternate legs. This exercise not only fortifies your core but also encourages proper alignment and posture. In order to heal a diastasis recti, it is important to safely load the abdominal muscles. This helps to rebuild the tension and strength in these tissues. 

Leg Lifts With A Bent Knee

This exercise is a gentle introduction to more dynamic core workouts. Lying on your back with knees bent, engage your core and lift one bent knee toward your chest while keeping your lower back on the floor. Lower your leg slowly and repeat on the opposite side. Ensure your movements are controlled, maintaining focus on stabilizing your core throughout the exercise.

Remember that each body is unique, and the healing process of diastasis recti varies. Listening to your body and progressing at your own pace is crucial. These exercises serve as a safe starting point, providing a blend of simplicity and effectiveness.

Exercises To Avoid With Diastasis Recti

Diastasis recti, a condition often associated with the postpartum period, results from the separation of the abdominal muscles. For those looking to heal and strengthen their core, being mindful of certain exercises is crucial, as some movements can exacerbate the condition rather than improve it. The blow exercises would be considered advanced for someone with a diastasis recti and should be worked up to after deep core strengthening and coordination.

Sit-Ups And Crunches

While a go-to for many aiming to build core strength, sit-ups and crunches can actually increase the separation in the abdominal wall, these movements place significant stress on the central part of the abdomen, preventing the muscles from properly knitting back together.

Planks And Heavy Lifting

Though both planks and heavy lifting exercises have benefits for building strength, they apply pressure to the abdominal area, potentially worsening the gap between your rectus abdominis muscles. These moves require you to engage your core intensely, which may aggravate the condition if not performed correctly.

High-Impact Activities

Running, jumping, and other high-impact sports can jar the core muscles, which may hinder recovery. The repetitive bouncing and jarring motions may further strain the already weakened connective tissues of the abdomen.

Twists

Rotational exercises such as Russian twists or certain yoga poses can be detrimental as well. They often involve twisting the torso, which can stretch the midsection further than it’s ready to handle, delaying the healing process.

Each body is unique, and so is each recovery journey. Before continuing with core exercises, it's advisable to consult with a healthcare professional who can provide personalized guidance tailored to your specific needs. This ensures that your exercise routine supports your healing and helps restore your abdominal strength safely.

When To Seek Professional Help

Navigating the path to recovery from diastasis recti can be daunting, but knowing when to seek professional assistance makes all the difference. It's vital to listen to your body and pay close attention to how you're feeling post-pregnancy. If you're months into your recovery and notice bulging in your abdomen, persistent lower back pain, or digestive issues that won’t seem to subside, it may be time to consult with a pelvic floor therapist.

Many new mothers may brush off symptoms, attributing them to normal postnatal changes, but understanding that discomfort or dysfunction is not something you have to endure indefinitely is crucial. Professional evaluation can help demystify what's happening within your body, offering clarity and peace of mind. An expertly guided therapy plan can tailor exercises and techniques uniquely suited to your needs, addressing not just the physical manifestations but also providing vital emotional reassurance.

Remember, there is no one-size-fits-all solution; each recovery journey is as unique as the individual experiencing it. Whether through targeted exercises or gentle manual therapy, the insights of a trained therapist can empower you to make informed choices about your health. Having a knowledgeable partner on your recovery journey ensures that you're supported every step of the way, so you can focus on what's most important—reclaiming your well-being and confidence.

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Frequently Asked Questions About Pelvic Floor Therapy For Diastasis Recti Recovery

What is diastasis recti?

Diastasis recti is a condition where the superficial abdominal muscles separate, often seen during and after pregnancy. This separation occurs due to the stretching of the connective tissue in the abdomen, usually making the midline bulge or appear weakened. Although common among postpartum individuals, diastasis recti can also occur in other circumstances, needing attention and care for full recovery.

How does pelvic floor therapy help with diastasis recti?

Pelvic floor therapy is a pivotal part of the recovery process for diastasis recti. At Blair Mauri Pelvic Health, therapy sessions are designed to rebuild core stability and strength in a gentle, supportive manner. These sessions focus on retraining muscle function and improving connective tissue repair through tailored exercises and educational strategies, ultimately restoring strength and reducing discomfort effectively.

Who is at risk for developing diastasis recti?

While diastasis recti is prevalent in many women during and post-pregnancy due to the natural stretching of abdominal tissues, other factors can contribute to this condition, such as being over thirty-five, having multiple pregnancies, or carrying a larger baby, which can lead to higher risk levels. Monitoring and proactive care are important steps in managing this condition.

Can men also have diastasis recti?

Yes, diastasis recti is not exclusive to women. Men can experience this condition too, often due to factors like excessive weight gain, repeated heavy lifting with poor pressure management, or excessive stomach muscle straining over time. Men dealing with diastasis recti may also benefit from personalized pelvic floor therapy to regain core integrity.

What are the signs of diastasis recti?

Recognizing diastasis recti involves noting a noticeable bulge or ridge along the midline of the abdomen, especially when straining or contracting the abdominal muscles. Other symptoms might include lower back pain, poor posture, or a softer feeling around the abdominal area. Awareness and early diagnosis can guide effective intervention.

Is pelvic floor therapy safe after childbirth?

Absolutely, pelvic floor therapy is not only safe but highly beneficial post-childbirth. Services at Blair Mauri Pelvic Health offer individualized support to promote healing in a comfortable, private setting right at your home. It's a gentle, evidence-based approach that complements your postpartum recovery by enhancing core stability and fostering holistic wellness.

The following are some commonly treated symptoms,

reach out of you dont see yours listed!

birth prep (pelvic mobility, optimal fetal positioning, perineal massage, birth partner support, personalized recommendations on birthing positioning)
birth recovery (cesarean or vaginal)
bowel incontinence or urgency
changes in perineal sensation
chronic constipation
chronic hemorrhoids 
core dysfunction
diastasis recti AKA abdominal separation
ergonomic assessment during pregnancy or after delivery
fourth trimester planning
new mom aches and pains
newly postpartum care
painful sexual activity
pelvic organ prolapse (heaviness or pressure in the pelvic area
pelvic pain

pubic symphysis pain

return to exercise postpartum

sacroiliac joint pain

scar management (perineal or cesarean)

sciatica

urinary incontinence

urinary urgency

prevention of any of the above symptoms

Contact me if you are interested in home services in Brooklyn or lower Manhattan. Travel fee may apply beyond this area.