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Understanding and Managing Diastasis Recti with PhysioYoga


A women sitting in a yoga pose with her pregnant belly visable

Diastasis Recti, a condition often associated with pregnancy and postpartum recovery, is a topic of growing awareness in women’s health. Characterized by a separation of the rectus abdominis muscles along the linea alba, it can affect core stability, posture, and quality of life if not addressed appropriately. While it is common during pregnancy due to the natural stretching of the abdominal wall, diastasis recti can persist postpartum if the muscles and connective tissues do not heal properly.

PhysioYoga, a combination of physiotherapy principles and therapeutic yoga practices, offers a holistic approach to managing diastasis recti. In this blog, we’ll delve deep into what diastasis recti is, its causes and symptoms, and how targeted PhysioYoga can help individuals regain core strength, improve function, and restore confidence.


What Is Diastasis Recti?

Diastasis recti occurs when the connective tissue (linea alba) between the two sides of the rectus abdominis muscles stretches or weakens. This separation can lead to a visible gap or bulging in the midline of the abdomen, particularly when performing movements that engage the core, such as sitting up or lifting.


Causes of Diastasis Recti

  1. Pregnancy: The growing uterus stretches the abdominal wall to accommodate the baby, often leading to separation of the abdominal muscles.

  2. Increased Intra-Abdominal Pressure: Chronic coughing, heavy lifting, or incorrect exercise techniques can increase pressure on the abdominal wall.

  3. Connective Tissue Weakness: Genetic factors or hormonal changes during pregnancy, such as increased relaxin, can weaken the linea alba.

  4. Improper Postpartum Recovery: Lack of guided recovery exercises can prevent the abdominal wall from healing properly.


Symptoms of Diastasis Recti

  • A visible gap or bulge in the midline of the abdomen.

  • Weakness in the core muscles.

  • Lower back pain due to reduced core support.

  • Poor posture.

  • Difficulty lifting objects or engaging in physical activities.

  • Pelvic floor dysfunction, such as incontinence or prolapse.


The Role of PhysioYoga in Managing Diastasis Recti

PhysioYoga combines evidence-based physiotherapy techniques with therapeutic yoga practices to address diastasis recti holistically. This approach focuses on rebuilding core strength, improving alignment, and promoting functional movement while considering the individual’s unique needs.


1. Assessment and Awareness

The first step in managing diastasis recti is understanding the extent of the separation and identifying related issues such as pelvic floor dysfunction or postural imbalances. A physiotherapist or PhysioYoga practitioner will assess:

  • The width and depth of the abdominal separation.

  • Posture and alignment.

  • Breathing patterns and core engagement.

  • Pelvic floor function.

This assessment lays the foundation for a personalized recovery plan.


2. Breathwork for Core Engagement

Breath is a powerful tool for activating the core and reconnecting with deep abdominal muscles. Diaphragmatic breathing and coordinated breathing techniques can:

  • Stimulate the transverse abdominis (deep core muscle).

  • Reduce intra-abdominal pressure.

  • Enhance mind-body awareness.


    Physiotherapist Michelle demonstrating the core connection breath

Example: Diaphragmatic Breathing

  1. Sit or lie in a comfortable position.

  2. Place one hand on your ribcage and the other on your lower abdomen.

  3. Inhale deeply through your nose, feeling your ribcage and abdomen expand.

  4. Exhale slowly through pursed lips, gently drawing your belly button toward your spine.


3. Gentle Core Activation

Rebuilding the core starts with low-impact, controlled exercises that target the transverse abdominis and pelvic floor without straining the linea alba. Examples include:

  • Pelvic Tilts: Strengthen the lower abdominal muscles and improve spinal mobility.

  • Heel Slides: Promote core activation and coordination.

  • Modified Cat-Cow: Enhance spinal flexibility and core control.

PhysioYoga Pose: Bridge Pose

  • Lie on your back with knees bent and feet hip-width apart.

  • Press your feet into the floor and lift your hips slightly, engaging your glutes and lower abdominals.

  • Avoid over-arching the back or creating unnecessary pressure on the midline.


4. Postural Alignment

Poor posture can exacerbate diastasis recti by placing undue strain on the abdominal wall. PhysioYoga emphasizes:

  • Neutral spine alignment.

  • Shoulder and pelvic positioning.

  • Weight distribution during standing and sitting.

PhysioYoga Pose: Mountain Pose (Tadasana)

  • Stand tall with feet hip-width apart.

  • Engage the lower abdominals and lift through the crown of the head.

  • Relax your shoulders while maintaining a neutral pelvis.


5. Gradual Progression to Functional Movements

As strength and stability improve, PhysioYoga introduces functional movements that prepare individuals for daily activities. These include:

  • Squats: Engage the core and pelvic floor while building strength.

  • Lunges: Improve balance and core coordination.

  • Plank Modifications: Gradually reintroduce load to the core muscles.



Common Mistakes to Avoid

When addressing diastasis recti, it’s important to avoid activities that may worsen the condition, such as:

  • Traditional crunches or sit-ups that increase intra-abdominal pressure.

  • Heavy lifting without proper core engagement.

  • High-impact activities early in recovery.

  • Over-stretching the abdominal muscles in poses like deep backbends.


Benefits of PhysioYoga for Diastasis Recti

  1. Core Stability: Targeted exercises rebuild the integrity of the core.

  2. Improved Posture: Strengthening the core supports better alignment.

  3. Enhanced Pelvic Floor Function: Integration of pelvic floor exercises improves overall core strength.

  4. Mind-Body Connection: Yoga’s emphasis on mindfulness fosters a positive healing journey.

  5. Holistic Recovery: Addresses not just physical, but also emotional and mental well-being.


When to Seek Professional Help

While mild diastasis recti can often be managed with PhysioYoga, some cases may require professional intervention. Consult a physiotherapist or healthcare provider if:

  • The separation does not improve with exercise.

  • You experience significant pain or discomfort.

  • There are signs of hernia or other complications.

  • You have difficulty performing daily activities.



A Sample 10-Minute PhysioYoga Routine for Diastasis Recti

  1. Diaphragmatic Breathing: 2 minutes.

  2. Pelvic Tilts: 10 repetitions.

  3. Heel Slides: 10 repetitions (each leg).

  4. Bridge Pose: Hold for 5 breaths, repeat 3 times.

  5. Modified Cat-Cow: 5 slow repetitions.

  6. Tadasana with Core Engagement: 1 minute.

This simple routine can be performed daily to promote healing and core strength.


Managing diastasis recti requires patience, consistency, and a holistic approach. PhysioYoga offers a safe and effective way to reconnect with your core, improve functionality, and regain confidence in your body. Remember that every journey is unique, and progress may take time. By integrating mindful movement, breathwork, and proper guidance, you can support your body’s natural healing process and enjoy the benefits of a stronger, more stable core.


If you’re dealing with diastasis recti, consider consulting a PhysioYoga practitioner for personalized support. In the Marbella Area? Join Michelle for her Mommy & Me PhysioYoga class on Fridays at 11am.





Together, you can create a recovery plan tailored to your specific needs and goals. Prefer a more individualized approach? Schedule a session with Michelle at her studio in San Pedro de Alcantara, Spain, in the comfort of you home in the Marbella area, or from anywhere virtually.







With Love,



 
 
 

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