QuestionMy OB/GYN recently confirmed that I have about a 3-finger-wide diastasis 10 months after birth, and I've been doing research to see what I can do to repair it. It seems that transverse abs work is the way to go, but I have a few specific questions:
1) What is reasonable for me to expect from the transverse exercises at this point, 10 months post-partum? Will the diastasis go away entirely? Decrease to some reasonable amount? Not decrease at all?
2) What does the diastasis mean for future pregnancies? Can I keep it from getting worse next time around? I actually did try to avoid using the rectus muscles during my two pregnancies, but I ended up with diastasis anyway!
2) I'm unsure about the value of splinting. I've heard that when doing certain exercises, and, of particular concern to me, when wearing a baby in a front carrier, it's important to splint. However, on the "Abdominal Separation" page of your website, you say that splinting can perpetuate abdominal weakness. When is the right time to splint and when should it be avoided? Is buying a special splint for baby carrying a good idea?
Thanks very much for your help,
Mommy X 2
AnswerGreat questions, and thanks for asking, as a lot of other moms are confused about these issues too.
The goal of abdominal rehab for diastasis is to reduce the gap to 2 finger widths or less. For most women this is doable, especially when starting the right rehab exercises early. But even without exercise, for some women, the gap will partially close on it's own, but for others not.
At 10 months pp, you can most likely lessen the gap, but not close it all the way. But recognize too, that connective tissues respond to exercise and becomes denser and stronger as the muscles to which they are attached are strengthen. So doing the proper exercises now will still provide other important benefits, even if your mid line does not further close. Most women with diastasis also have a round protruding tummy, and certainly, the proper exercises will re-flatten the abdomen.
In future pregnancies you will most likely experience diastasis again, but here too, proper exercise technique can greatly help to lessen the problem.
Splinting, without having first developed a strong, well-functioning Transverse Abdominis (TvA)is useless, and yes, can perpetuate functional postpartum muscular imbalances in the abdominal wall. I can understand the impulse to splint the abs in the early postpartum period when carrying your baby in a front pack, but this solution can create more problems than it solves if used continuously.
Women with diastasis are better off using a stroller in the first months after childbirth and performing the proper exercises to close the mid line and develop good alignment and core strength. Even without diastasis, post natal women need adequate core strength and stability for proper lifting and carrying. I do not recommend that you purchase an abdominal splint.
Manuel splinting of the abdominal wall, after the TvA has been reconditioned is an appropriate technique, especially in movements where the upper spine is flexed against the force of gravity, like in a "crunch."
