Can I fix my diastasis? What exercises should I avoid? What makes it worse? These are the questions I hear often when the topic of diastasis comes up. So what is DRA? It is a thinning or spreading of the linea alba, which is fascia, that separates the two sides of your rectus abdominis muscle (your six pack muscles). It is 100% normal during pregnancy by your third trimester. It’s amazing – it lets your body expand to allow your baby to grow. Postpartum your fascia creates tension and comes back together, but not for all women. We do not know why some women have a broader gap, there may be a genetic component. DRA is an evolving topic, below are common misconceptions and where to start to address your DRA.
1. Avoid certain exercises
Exercises are often categorized as “DRA safe” or “DRA unsafe.” For example, some of the most common things women are told is to avoid rotation, avoid planks, and avoid crunches. But, exercise selection should be dependent on your strength and core status. You can do any exercise, but if you see excessive doming that just means you aren’t controlling pressure well and you should modify the exercise.
2. A certain exercise regime will change your gap.
Current evidence has been unable to demonstrate the ability of exercise programs to change the resting tone of your gap. But, we can improve strength and improve rectus abdominis approximation with functional activities (i.e. movement). You can also improve connective tissue quality and thickness.
3. Your diastasis is causing your low back pain.
There is no link between diastasis and low back pain.
4. Your diastasis is causing your leaking.
There is no link between diastasis and leaking.
5. Doming will make your gap worse.
There is currently no evidence that shows us that doming will make your gap worse. Doming operates on a continuum. Some movements will make your doming worse, some will lessen it. If doming is excessive, then you modify that exercise to improve strength and progress back to it.
What can you do if you have DRA?
- Start with breath to create a precontraction and tense your fascia. Creating tension is key.
- Challenge your trunk muscles in a variety of positions and see what works for you. If doming/coning occurs, modify.
- Progress. You need to overload your muscles in order to create tissue change.
- See video above for ideas!
If you found this information helpful, consider joining our weekly newsletter. You’ll receive regular tips on strength movements, mobility workouts, quick snack workouts, educational content, and fun running stories to keep you motivated and informed. Click here to subscribe and keep your running journey strong and healthy.
Our Mission:
Here at Peak Endurance Performance & Physical Therapy we help active adults in the Madison Area get back to the activities they love without pain or limitations. We see people of all ages, ability levels, and individuals trying to get back to a multitude of movements including: getting back into running, women postpartum, CrossFit athletes, climbers, gymnasts, wrestlers, overhead athletes, and your recreational weekend warrior. If you’re looking to get back to the activities that give you meaning, relieve stress, and make you feel like you again, feel free to reach out below and we’ll see if we’re the right fit for you.
Disclaimer
The information provided in this content is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. If you are experiencing pain or any symptoms, please consult your healthcare provider promptly. Never disregard professional medical advice or delay in seeking it because of something you have read or seen in our content.
