Checking Diastasis Recti Postpartum + 5 Movements To Do Now

Reconnecting your core postpartum is key to your recovery & in helping to reduce your abdominal gap, aka Diastasis Recti.

Diastasis recti is simply a separation of your rectus abdominal muscles. This happens naturally with pregnancy to allow for the belly to expand. Most of the time, the abdominal gap will close on its own. However, there are a few things you can do now, whether you had a baby a few days ago or you’re 20 years postpartum, that will help reconnect your entire pelvic core (pelvis and abdominal areas). This will lead you to a path of decreased abdominal and/or pelvic floor pain, incontinence, prolapse, and that post-baby pooch that won’t go away.

To learn more about diastasis recti (DR), what could have caused it, movements to avoid if you have DR and how to check for it, check out my blog post on Diastasis Recti.

5 movements you can start practicing now, while your laying in your bed recovering, are:

360 Breathing (More info on 360° Breathing here)
Transverse Abdominal Hug (More info on TA Hugs here)
Kegel (More info on Kegels here)
Slight Posterior Pelvic Tilt (More info on Pelvic Tilts here)
Lower Rib Tuck

… And try to put all of 5 of these together if you can. If you cannot figure out or feel that TA hug or the kegel yet… start by working on performing a 360 breath with a slight posterior pelvic tilt and a lower rib tuck. Hold this as you continue to breathe for 5-10 seconds. Repeat 2-10x throughout the day as you remember.