- Issue Time
If you have abdominal separation after the birth of your baby, you may be able to see a gap between the two bands of abdominal muscles. You can see this gap more clearly if you lie flat on your back and lift your head up.
You might also notice a physical canoe-shaped bulge in the middle of your stomach, especially when your abdominal muscles are active
It’s important to stop the separation from getting worse.
Skip any movement or exercise that places strain on the midline or causes the belly to bulge outward, such as sit-ups and planks. When this action is repeated forcefully and frequently, the degree of separation can actually worsen.
And also avoid Backbends and other spinal extension movements are also out, because they increase stress on the abdominal tissues.
You can wear a postpartum belly binder to help support your back and resolve the muscle separation, with time and care, the muscles will come back together.
These exercise movements should be avoided if you have diastasis recti:
1) Crunches or sit-ups of any kind.
2) Planks or push-ups (unless using modifications).
3) Downward dog, boat pose and other yoga poses.
4) Double leg lifts, scissors and other Pilates moves.
5) Any exercise that causes your abdominals to bulge, cone or dome.