Repairing Ab Muscle Separation Postpartum

This is an explanation and demo of the exercise I've been using to correct a diastasis of the abdominus rectus muscles that separated during pregnancy or birth. Left uncorrected, a diastasis can cause long-term back pain. Check with your postpartum care provider to be sure this exercise is right for you. :)

My instructions came from my yoga instructor who teaches Mamaste Yoga classes. http://www.mamasteyoga.com

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[iashuna]

I dont quite understand how lifting your head helps contract those muscles...

I am about 37 weeks pregnant... I feel the gap atm. What is the chance of them correcting after birth? Also I am glad I found this, but iif you can explain a little better wwhy it helps that would be great.

[katulka2]

@iashuna I think after your pregnancy you will be able to feel what this exercise does. Lifting only your head isolates the muscles in the very center of your abdomen, whereas full crunches work your outer abs too. When you work the very inner muscles while holding them together, it helps build new muscle tissue between them and helps them pull back together. I'm no expert, but I could feel the difference. Good luck! :)

[fatherjon908]

Is it ever too late to start these exercises for this problem? If years have gone by, can these exercises still work?

[katulka2]

@fatherjon908 I'm sorry but I honestly don't know the answer. I only know as much as I shared in the video, but I encourage you to ask your doctor or maybe talk to a physical therapist or someone. Please let me know if you find out!

[TheAmandakev]

are you supposed to contract the abs as you exhale or just leave them, and take it easy?

[katulka2]

@TheAmandakev I relax them as I exhale. Sorry to just see your comment now! :)

[AliaForever210]

Omg if I knew what to do I would of found this video sooner .. I had my daughter almost 2 years ago in March ... is it too late to do this exercise. I didn't start to realize I had a little separation until 4 months ago when i started to really exercise .. also my stomach been flat this whole time so i didn't notice the separation

[katulka2]

@zkt8ef Sorry, I probably haven't updated on this... 4 months pp, there is still a small separation right above my belly button but it is smaller and less deep than before. In general, I feel like this exercise really strengthened my core and repaired most of the damage. :)

[zkt8ef]

Not sure if I missed this,but any update? Have the muscles repaired more? Thanks, I will definitely watch for this postpartum!

[danagradaya]

I have a question. Did you wear one of those post-partum belly bands after you gave birth? If so, what was your experience with it in terms of your abdominal muscles? When would be the ideal time to identify this problem and begin repair?