Diastasis Recti After Pregnancy: Exercises & Recovery

Question
I am now 11 months post partum and found out I have diastases - that separation of the abdominal muscle due to pregnancy.  I think I did do crunches about 3 months post partum, and I do a lot of power yoga, which involves backward bends, etc.  I saw that they say doing crunches will worsen the separation - is this true even after 11 months?  Could this separation get worse for years, or is it only during specific time?  I'm just worried since I've now been able to strengthen my tummy more, but the gap is there and I don't want to worsen it...

Also, when I flex my muscles, something kind of bulges, very soft and doesn't hurt - is this possibly a hernia?

thanks so much for your help - doctors just say it's no big deal and keep doing what you're doing...
~Mary

Answer
You don't say how wide your separation is, but the goal of rehab for the condition is to get the gap down to two finger widths or less. Crunches can make separation worse, especially if you Transverse Abdominis is weak or not functioning well.

Certainly you can flatten your abs, and improve their functioning. This is a two step process. First you need to strength your Transverse Abdominis, then you need to train it to function as a stabilizer. When you have developed these two skills, then you will not have the bulge down your mid line when you flex your spine. For many women, the gap will lessen with exercise. This is how abdominal separation resolves.

When you see a bulge during exertion, it is an indication that your Transverse Abdominis is not strong enough to contain the intra-abdominal forces of a movement like a crunch. Some women unintentionally "bear down" during these types of movements too, and this inflates the belly, and stretches the mid line.  

Strengthening your TvA will help tremendously with your Power Yoga too, as you'll have much more capacity to perform abdominal bracing.

To find out more about how to recondition the abs after pregnancy, go to: http://befitmom.com/abdominal_reconditioning.html

For post natal exercise programs to learn the above skills, go to:
http://befitmom.com/store.html