Preventing Diastasis Recti During Pregnancy: Exercises & Tips

Question
After having my second child, I was diagnosed with a ventral hernia that was caused by a separation of my stomach muscles during pregnancy. I just found out that I am 7 weeks pregnant. What kind of exercises can I do to help prevent further separation of my stomach muscles, during this pregnancy?

Answer
You may not be able to fully prevent diastasis from happening again, but you certainly can do exercises that will strengthen key muscles and prevent/decrease the postural changes associated with pregnancy, as this contributes to diastasis.

Step one for you is to learn how to contract you deepest abdominal muscle, your Transverse Abdominis, or TvA. This is the body's "internal girdle" and strengthening this muscle offers key advantages.

1. Strength and functional control in the TvA helps to prevent/lessen abdominal separation.
2. The TvA is your "pushing muscle," so strength in this muscle greatly aids in labor and delivery.
3. Because it is the first abdominal muscle that you'll need to rehab after pregnancy, reconditioning is faster and easier as well-toned muscles bounce back faster.

The second consideration for preventing diastasis is maintaining a neutral spine. Pregnancy alters alignment. As a result, certain muscle groups tend to shorten, while opposite muscle groups weaken. When these conditions occur, more stress is placed on the body's mid line (linea alba), causing it to stretch out more. Since you have a history of diastasis, you want to avoid all stresses you mid line, especially in the last half of pregnancy.

To prevent the postural and muscular imbalances of pregnancy, specific muscle groups need to be strengthened, and opposing muscle groups need to be stretched, throughout the duration of your pregnancy. Starting early is important, so that you create the best possible muscular functioning before the weight of your pregnancy begins to effect your posture.

To learn more about the muscular/postural changes of pregnancy go to:
http://befitmom.com/physiological_adaptations.html

To learn more about diastasis during pregnancy go to:
http://befitmom.com/abdominal_separation.html

For two safe abdominal exercises which strengthen the TvA and help prevent diastasis go to: http://befitmom.com/strength_training.html and scroll down to the bottom of the page.