Diastasis recti-Separated abdominal muscles-help! Post Reply

[balhammumoftwoboys]

Has anybody had any success in reducing the gap between abdominal muscles caused by pregnancy? I have been left with a dreadful gap having had two babies (the last one over a year ago) and nothing seems to be working to strengthen it. I have tried the Tupler Technique along with daily exercises but I need some help! Any advice on techniques or trainers that might be able to help would be really appreciated-I want my tummy back!

[daisydaisy]

http://www.salliepearson.co.uk/

Sallie is excellent and she specialises in pre and post-natal fitness.

Good luck with it all.

[aliJ77]

Try www.mutusystem.com or www.pregnancyexercise.co.nz (british lady now in nz who has an online program)

There are also lots of basic exercises on you tube if you google diastasis, including ones posted by the websites above.

Basically no sit ups, planks and only gentle exercises. I've managed to get my gap nealy closed after 3 babies but one of the main things has been loosing weight - now lighter than I was pre children, and maintaining a good posture when sitting and esp when pushing a buggy.

Good luck.

[erinisle22]

My gap has closed from about 3 cm. I've been doing Pilates classes with Jane Wake. Www.Babyawake.co.uk
Highly recommended.

[erinisle22]

Oops. Not the correct website.
Try this instead
http://www.baby-a-wake.co.uk

[MGMidget]

I would recommend pilates in general and specifically the Pilates Practice in St John's Hill are good as they also use equipment such as the Reformer which can speed up progress and you get a lot of individual attention (maximum group size if 4). However, they are relatively expensive. If you go for a post-pregnancy pilates matwork group class it will be cheaper and still beneficial.

[suzieking]

Eliza specialises in post natal exercises/pt including helping those with diastasis recti, and I believe she has had some excellent results. She's a local mum to Clapham.
http://www.elizadoalot.com/pages/home

[dalgers]

Hi, I also have a gap and was actually told i have an umbilical hernia so it will not go back unless i have an operation so you might also want to check out if this is the case with you or just a gap that will close over time. I am leaving the op until my youngest is 3years as you can not life anything for 6 weeks so it is quite full on. Your doctor will be able to advise if it is just a separation or a hernia. Good luck.

[jasbro]

Hello
After my second pregnancy I went to a very renowned and popular pilates teacher who runs specialist pregnancy and postnatal classes. I had done her pregnancy pilates, and trusted her reputation and knowledge.
I advised her that I had a diastasis recti and she said she would bear this in mind. However, around 2 or 3 months into the classes I felt that things were progressing too fast for me. Something did not feel right, I was suffering back and neck pain that was aggravated by the class, and the teacher did not take my concerns seriously nor check my muscles. Luckily I had been to see a specialist women's health physio for something called a postnatal MOT at 7 weeks postnatal (I saw her mainly as I was concerned that a delivery tear was not healing well). I felt that I needed to return to the physio for advice, and she confirmed that my instincts were right, and that the separation still needed specialist exercises and the pilates was not doing me any good.

The name of the physio is Christien Bird, and she works at White Hart Clinic in Barnes. I saw her only three or four times over the course of about a year and she gave me personalised exercises to follow for both pelvic floor and diastasis. My separation was still signficant (3 or 4 fingers) 8 or 9 months after birth, and now my daughter is 20 months the separation is negligible. I strongly recommend that you see a women's health physiotherapist such as Christien rather than an exercise professional, as I learnt the hard way that even if someone appears to be an expert in postnatal recovery (and has glowing reviews from other satisfied mums) they may not have adequate medical knowledge to support you safely.

[suzieking]

I second Christein Bird at White Hart Clinic. I used to work there and both Christein and Helen (womens health physio's) are both amazing!!!

[Janet14]

Switch Fitness gym in Earlsfield also specialises in this!

[suelewisantenatal]

I agree you must see a specialising Women's Health Physiotherapist it is not just the width but the depth of the separation.
I have had success up to 2 years Postnatally ,you do have to be patient but it is essential you do the CORRECT exercise.
If you can travel to SW 20 I have a new Post natal 5 week exercise course starting on Nov 11 th I employ 4 nannies to run a crèche while you exercise.
Do contact me by email
suelewisantenatal@hotmail.com

[Flump2013]

Second vote for Switch Fitness on Garrett Lane (bottom of Burntwood Lane). Siobhan is fantastic and she checks your tummy before you are allowed to do any exercise there. The classes are small (only 3 of us do the early morning class) so you get a lot of personal attention to make sure you maintain form on every exercise. You can also take your baby with you. http://www.switchlondon.co.uk/

[outnumbered]

I had a big gap after my second and swear by Pilates. It has made a big difference over the last couple of years and the gap has really improved, as has my posture and general aches & pains which were definitely the result of no core to speak of!

I would highly recommend Michelle Murray who has been my saviour! I'm lucky enough to go to a small class at a friend's house and I know she's very happy to talk to anyone about something similar or one-to-one. She specialises in pre- and post-natal (as well as mums who have a bit more time to themselves once the children are bigger!) and I think she may even teach with Baby Awake which is mentioned higher up.

You can email her at michelle@mojo-me.london

One of the great things about her is that she's very approachable and relaxed and she's very good at explaining the exercises and helping you visualise what you need to do. Finally I'm doing Pilates properly and with the desired effect!

[Janewake]

Hi this is Jane wake . I run Baby-a-wake.co.uk which has been mentioned previously. We run a number of classes in the area and one of my colleagues is Michelle Murray. One of the key factors when considering exercise to correct Diastasis is that you have to be able to switch on the correct muscles and this is easier said than done! Really careful instruction is required and for every woman it is different! I would really recommend getting specialist help with a teacher or physio who really knows how to get you to focus on the right muscles. Doing any activity that engages the outer core muscle area such as sit ups and planks (which are often performed incorrectly) are a big big no no. There are however some fantastic, gentle exercises that anyone can learn and doing these little but often , say 3- 5 minutes, 3 x a day can take your abdominals from a 3 inch gap to under 2 in just a few weeks. We are all often in too much of a hurry to get to the BIG exercises, and whether your goal is to walk, run or just get your tummy back, doing inner core work is an absolute must - but get this right and there is no reason why you can't be a fitter than you were pre babies! Jxx