Diastasis Recti Recovery

Diastasis Recti Recovery This page is dedicated to our diastasis recti recovery training method that is open to all who wish to learn about this condition and how to heal it.
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Diastasis rectus is known as a separation of the rectus abdominus muscle. The separation is caused by a stretching of the fascial attachments surrounding the rectus sheath. It is noticeable as a bulge in the midline of the abdominals when the trunk is flexed during pregnancy. During the post partum period this area presents as a gap in the rectus sheath. This condition is becoming epidemic. The Center for Women's Fitness has been working with this condition for over 15 years and has developed this training method that has been successful in aiding in the healing process of the split.

Mission: To educate the public on the prevention and/or recovery of this condition

Operating as usual

Our diastasis recti recovery program includes myofascial release techniques from our sister company- Rocking and Rolling...
12/28/2020

Our diastasis recti recovery program includes myofascial release techniques from our sister company- Rocking and Rolling to Release. Fascial restrictions, not just through the linea alba (the midline between your rectus abdominus muscles) but elsewhere in the body which may be contributing to your DR.

Once released, the muscles in the abdominal area can then be realigned.

Please join us for another 4 week program designed to introduce you to lifelong techniques that will educate you on this condition and teach you simple and effective tools to aid in your DR recovery.

Sign up here for our January program. Please note that one program is on Tuesdays mornings and the other is on Wednesday nights
https://thestudiowf.com/schedule/

Binding is proving to be an asset when it comes to healing a postpartum Diastasis Recti. The Gentle Birth Project offers...
12/23/2020
Postpartum Belly Binder - The Center For Women's Fitness

Binding is proving to be an asset when it comes to healing a postpartum Diastasis Recti.

The Gentle Birth Project offers a holistic program that includes exercise and nutrition as well as massage and binding of the abdominals.

Comfortable postpartum belly binder that will aid in the gentle return of the soft tissue after delivery....

We will be running a 4 week basic diastasis recti recovery program starting on December 1 and running until December 22....
11/08/2020

We will be running a 4 week basic diastasis recti recovery program starting on December 1 and running until December 22. Each class will be 50 minutes long and will begin at 9.30 AM CST. (Chicago, IL, USA). All classes are via Zoom. Each participant will be required to purchase one green ball and one white ball. These can be bought in the US, Australia, Asia and the UK. Email [email protected] for more info or sign up here. #diastasisrecti #mummytummy #abseparation #postpartum #birth #pregnancy

https://app.acuityscheduling.com/schedule.php?owner=20648972&appointmentType=18211622

If you’re unsure whether you have a Diastasis Recti, please see your Healthcare provider for a diagnosis. Don’t assume y...
10/20/2020

If you’re unsure whether you have a Diastasis Recti, please see your Healthcare provider for a diagnosis. Don’t assume you have one from the way your tummy looks. These women did not have DR. But they benefited from this program anyway. This method will reorganize, strengthen and tone your abdominals!

Is saggy skin a sign of DR?Not necessarily. DR can present either with a gap or by a "doming" of the space between the r...
07/21/2020

Is saggy skin a sign of DR?

Not necessarily. DR can present either with a gap or by a "doming" of the space between the rectus abdominus. The skin surrounding the DR can be saggy or tight. That really depends on your own body makeup and the trauma you have experienced.

For women who have carried big babies or multiples, the skin soon after birth can be quite low in tone. Mostly this will recovery over time as the body heals. Sometimes your body may need a little help.

Aging also has an effect on the skin and this may present with some sagginess but that doesn't mean the connective tissue or fascia through your midlife is affected. It also doesn't mean your muscles cannot be strengthened.

Here are photos of two women who thought they had a DR. They tried our program anyway and the techniques produced good results for their skin texture and structure through the abdominals.

07/16/2020

Mind the gap! You hear that a lot with Diastasis Recti. But the gap is not necessarily the problem. What we need to look at is the actual “tensioning” of the fascial line -the linea alba. Correct activation of your “core” muscles coordinated with your breath can facilitate the strengthening of the linea alba. This video shows a client using the techniques developed by @diastasis_recti_recovery to strengthen both the muscles and fascia around her DR. #diastasisrectiawarenessmonth #diastasisrecti #abseparation #diastasisrectirepair #diastasisrectirecovery #thecentermethod

Expanding the answers to some questionsIs every gap a Diastasis Recti?No.Your rectus abdominus muscles are separated in ...
07/10/2020

Expanding the answers to some questions

Is every gap a Diastasis Recti?

No.

Your rectus abdominus muscles are separated in the front by a line of fascia known as the linea alba. There is a normal gap here that allows this fascia to expand when we need "extra" room such as pregnancy (Yes, a lot of room!)

But since this condition is NOT considered just a female problem after childbirth, we should also look at men who may have the condition.

The first photo below is of a body builder whose "gap" is due t the bulk of his muscles stretching both the linea alba as well as the skin.

The second photo is of the famous Joseph Pilates who most probably has a diastasis recti.

At any given time in our lives, we should have at least a finger, if not more, gap between the muscles.

For International Diastasis Recti Awareness Month I hope to bring you some answers to the questions that I have received...
07/09/2020

For International Diastasis Recti Awareness Month I hope to bring you some answers to the questions that I have received over the past year.

With so much more evidence based research out there, DR now has a better defined diagnosis. I would highly recommend seeking out a Women's Health PT trained in this condition. Once a diagnosis is given, movement specialists such as myself will be better able to aid in your recovery.

Some points to consider.

- Not every gap is a DR. Your Rectus Abdominus has a natural gap where it meets the fascial line of your mid section (linea alba)

- Not all saggy wrinkly skin is a sign of DR. This is where this program will also help. The fascial release we incorporate will help restructure the fascia under the skin and help change the texture. This is one of the significant changes we see with this program.

- Healing a DR takes time and consistency. It is not a "quick fix"

- Healing a DR is a whole body solution to the problem. This will include looking at nutrition,stress levels, fatigue and body mechanics.

- DR is NOT a consequence of pregnancy but may be a consequence of labor and delivery.

- Men can have DR as well.

-Hernias and diastasis recti are different conditions though may be linked due to both being fascial conditions.

If you have more questions, please post in the comment section.

The Center Method for Diastasis Recti Recovery will help with all of the above.

It is International Diastasis Recti Awareness Month!Let's start with our first protocol towards your rehabilitation.Step...
07/06/2020

It is International Diastasis Recti Awareness Month!

Let's start with our first protocol towards your rehabilitation.

Step one
Take a photo of your belly button both lying down and sitting.

Why?- Because your belly button is a mine of information when it comes to any dysfunction through both your fascial and muscular systems. It may tell you where your fascial "pulls' and restrictions are. This is the first step.

Step two is to release the fascial restrictions before you begin to realign the muscles.

How do we do that?

This program uses the techniques of myofascial release as the first step in the rehabilitation of DR. The first release is our signature Pelvic Floor Release that has you sitting on our "magic green ball" for at least two minutes. This releases the fascial lines from your pelvic floor through your abdominal fascial sheath, eliciting a change in your belly button. Once the fascia has released behind your rectus abdominus, the next step is to realign those muscles.

Stay tuned!

It is International Diastasis Recti Awareness Month!Let's start with our first protocol towards your rehabilitation.Step...
07/01/2020

It is International Diastasis Recti Awareness Month!

Let's start with our first protocol towards your rehabilitation.

Step one
Take a photo of your belly button both lying down and sitting.

Why?- Because your belly button is a mine of information when it comes to any dysfunction through both your fascial and muscular systems. It may tell you where your fascial "pulls' and restrictions are. This is the first step.

Step two is to release the fascial restrictions before you begin to realign the muscles.

Stay tuned!

Coming up!This course is instrumental to aiding in the healing of DR and forms a part of the techniques used in our prog...
06/26/2020
Online Teacher Training with Carolyne Anthony- Rocking and Rolling to Release™ – The Center For Women's Fitness

Coming up!

This course is instrumental to aiding in the healing of DR and forms a part of the techniques used in our program.

Online Teacher Training with Carolyne Anthony- Rocking and Rolling to Release™ « All Events July 2 @ 8:00 am - July 5 @ 10:00 am $120 – $2340 Time Zone CDT (Chicago, USA). This course will take place over 4 days of two hours each. All courses will be recorded and available after the course. Wor...

Diastasis Recti Recovery's cover photo
06/19/2020

Diastasis Recti Recovery's cover photo

Diastasis Recti Recovery's cover photo
06/19/2020

Diastasis Recti Recovery's cover photo

Diastasis Recti Recovery
06/19/2020

Diastasis Recti Recovery

Diastasis Recti Recovery
06/03/2020

Diastasis Recti Recovery

Diastasis Recti Recovery
06/02/2020

Diastasis Recti Recovery

05/15/2020

Free 20 minute consultations via Zoom. Leave a message in the comments with your email.

03/12/2020
The Center for Women's Fitness

The Center for Women's Fitness

All courses in the United Kingdom have been cancelled at this time. Please accept our sincere apologies for any inconvenience this may have caused. All participants have been emailed.

Ever wonder why you seem to have developed a diastasis recti postpartum after sailing through pregnancy intact?There may...
03/05/2020

Ever wonder why you seem to have developed a diastasis recti postpartum after sailing through pregnancy intact?

There may be some reasons for that.

A C Section, whether emergency or planned can have an adverse effect on the fascia of the linea alba (the midline between the rectus abdominus). The fascia connecting into the top pf the pelvis, is cut, resulting in the effect of the fascial line through the anterior abdominal wall, pelvic floor and posterior abdominal wall “giving”. This may cause a DR either below the navel or above the navel.

Can this heal? In most cases, yes. In some extreme cases, surgery may be necessary. With C sections as with any surgery, time must be allowed for the body to heal. In this respect the healing will include scar tissue formation. This is normal and should not be released too soon. However, it is important to have the adhesions from surgery released at some point, as these can cause restrictions through the fascial system and could ultimately lead to a misalignment of the muscular system. This in turn may create an environment necessary for a DR to occur.

Once again, it is imperative to seek out professionals who are trained in some aspect of the rehabilitation of diastasis recti. These professionals can range from your exercise instructor, your nutritionist, your therapist, your doctor and mainly your women’s health physiotherapist. DR is a whole body mind experience and concentrating on just the exercise portion may not yield results you want.

There is always hope and current research into DR is very promising.

Our teachers are trained to look at the physical body and use myofascial release, breath and gentle movement to begin the rehabilitation process. It is not a step by step program but rather an understanding of the condition and the use of techniques to create an individual program.

Photos show an illustration of a C section, A DR with a vertical incision and a DR with a horizontal incision.

More in the series on safely exercising during pregnancy to help prevent a DR from happening.So if you have managed to a...
02/27/2020

More in the series on safely exercising during pregnancy to help prevent a DR from happening.

So if you have managed to avoid an obvious DR from happening during your pregnancy (not to be confused with the NORMAL gap in the rectus abdominus that occurs towards the end of your pregnancy) then how can you tell if what you are seeing is an actual dysfunction in the linea alba that shows as a “gap” between your muscles or just the normal crinkly skin, saggy mid-line of postpartum?

This is where it may help to find a good Women’s Health physical therapist who has experience with DR. Self-diagnosis may turn to frustration as your tummy may not seem to be getting better. If you don’t have the right diagnosis, then you can’t have the right rehabilitation. Can exercise help with restoring your abdominal area? Of course, but remember that there are other issues at play here as well. Don’t be upset if you are religious about your workout and diet but still aren’t seeing results. DR takes a specialized program through many different disciplines to have an effect. And first step is diagnosis.
The set of photos here are of DR that has been diagnosed.

Continuing on with our series of safely exercising during pregnancy in an effort to prevent DR from happening. (See post...
02/14/2020

Continuing on with our series of safely exercising during pregnancy in an effort to prevent DR from happening. (See posts from Jan 2,14,20 and 29th)
We have discussed the fact that the increase of female hormones during pregnancy increases the elasticity of connective tissue. This would indicate a need for a less intense workout, with lighter weights, flow and ease of movement.
It would also benefit the growing body to use whole body movement so than no one area of the body is being strengthened over and above another.
Why is this important?
It mostly has to do with the tension and compression generated within the “core”- that is your anterior (front) and posterior (back) abdominal wall, your pelvic floor and your erector spinae (muscles in your back). The growing baby exerts an even pressure throughout your core, as indicated by the arrows on the photo attached. If you exercise with the intention of strengthening the abdominals and pelvic floor, this even pressure is disrupted. The thought process is to attempt to have the pregnant woman lengthen out her back to reduce back pain. This usually means strengthening the abdominals to decrease the anterior tilt of the pelvis. However, lordosis and kyphosis are normal for most of the pregnancy and should not be changed.
The pelvis moves into a more anterior tilt when the uterus lifts out of the pelvic cavity and into the abdominal cavity. The pelvic floor is connected to the tailbone, pubic bone and sit bones. When the pelvis moves into a more anterior tilt the pelvic floor begins the journey of opening and stretching. So it would be better to leave this natural process alone.
When you work WITH the bodily changes and not AGAINST them, your body will adapt to the pressures of pregnancy. This may be of help in the prevention of diastasis recti.

Building upon the last two post from Jan 14 and 20.Exercising during pregnancy in order not to create the environment fo...
01/29/2020

Building upon the last two post from Jan 14 and 20.

Exercising during pregnancy in order not to create the environment for a DR to happen.

We have talked about intensity, muscle building and isolating muscle groups.

Pregnant women are given confusing information regarding strengthening the abdominals and pelvic floor.

First of all, SHOULD we be strengthening these areas?
If you have a pre existing condition where pregnancy may contribute to an increase in your symptoms of weakness in your "core" then yes, strengthening may be what you need to do. But if you are a healthy, low risk pregnant woman, your best bet is to work your body with "ease of movement". This means low resistance and low intensity.

Why?
Because your body is trying to "open and release" in time for the birth. Working out hard contradicts the physiology of pregnancy. Strengthening the transversus abdominus until late in pregnancy can significantly change the optimal fetal position of the baby as well as creating a situation where the opening at the top of the pelvis is compromised and if too strong, will not allow for the pelvis to open and for the baby to engage.

Deep abdominal breathing is sufficient in the later stages of pregnancy to keep these muscles functional. Forced exhalation and over recruiting and over activating these muscles is not advised.

Kegels are a recommended pelvic floor exercise during pregnancy. While activating these muscles in an emergency (as in trying not to poo or pee) helps, they do not constitute the pelvic floor as a whole. Once again isolating a muscle group can possibly lead to a dysfunction. Whole body movement will activate both the abdominals and pelvic floor in conjunction with all the other muscles in your body. This is what prevents imbalances which is perhaps a cause in creating an environment ripe for a DR to happen.

01/27/2020
Teaching The Center Method for Diastasis Recti Recovery here in Houston today. After 25 years of trial and error we are ...
01/26/2020

Teaching The Center Method for Diastasis Recti Recovery here in Houston today. After 25 years of trial and error we are proud of the consistently successful results that we get from the techniques we have developed. Nothing fantastic, just good solid information that works according to the function of your body. It is the understanding of how the condition may happen in the first place that allows us to prevent or heal it. Looking forward to watching bodies change today.

This post is a continuation from the one on January 14.What are some of the things you can do during pregnancy that coul...
01/21/2020

This post is a continuation from the one on January 14.

What are some of the things you can do during pregnancy that could perhaps prevent a DR from happening?

First of all, intensity. Take it down a notch or two. In fact, dial it all the way down. Your hormones are making sure that you are supple. Suppleness is not a weakness but a strength. Think "bungee cord" If you trust a bungee cord to hold you when you jump off a cliff, then trust that your pregnant body is going to keep you intact.

Secondly, building muscles- the increase of your hormones is impacting your connective tissue. This in turn impacts the ability of your muscles to build bulk. It is,in a way your body's defense against being too strong and tight at the time of birth. So drop the heavy resistance.

Third- isolating any muscle group is probably not a great idea. Whole body movement is better at this time. This ensures even "pressure" on all the muscles. After all, your extra strong bicep is not going to help push the baby out.

Which brings me to the next point about isolating and strengthening. The abdominals and pelvic floor do not necessarily need to be strengthened unless you have a problem in this area. The stronger and tighter you are in these areas, the more problems you may experience during labor and delivery. The body is doing it's best to open and release. especially towards the end of the pregnancy.

More to come. We will connect the dots as we go along.

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The Center for Women’s Fitness has been in the dance, fitness and Pilates Industries for nearly 40 years. In that time The Center has taught through the fitness boom of the ‘80’s to the current trend of Pilates, Crossfit and Hot Yoga. In the last few years The Center has also incorporated the current research on fascia and the subtle bodies embodied in Esoteric Healing into the class and course offerings. The Center for Women’s Fitness informs the client from a uniquely holistic point of view and uses this knowledge base to help women in particular, understand their physical, mental and emotional bodies better. For the past two decades, The Center for Women’s Fitness has dedicated time to developing a program for Diastasis Recti Recovery.

The early ‘90’s brought attention to this condition that was neither recognized or acknowledged by the medical community. At the time, this condition was seen mostly in postpartum women. Slowly though it became apparent that there was something going on with the abdominals in other populations. In trying to develop a time line, diastasis recti began to become more of a problem around 1995. This assumption is based on the fact that it was around the same time that gym franchises and Pilates Studios were booming. Though this is not necessarily the reason for diastasis recti, the belief is they may have contributed to the number of diastasis that we see today.

There is a Diastasis Dilemma.

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Comments

Any momma's end up going ahead with a DiastasIs Recti surgery? Please no rude comments! Long story.....Had an emergency c-section with my first born after 15 hours of labor in St. Louis. Family was relocated to Tulsa, OK 6 months later. We were in Oklahoma for the next 5 years where my second daughter was born. The hospital where I wanted her delivered was 5 min away from our home but didn't offer VBAC, therefore, We chose a planned c-section. Everything went beautifully with the delivery. My husband went with our newborn daughter up to the next floor while they put me back together. I don't remember much after that except my Doctor yelling "Where is it then". after that I blacked out. When I awoke in a recovery bed my husband looked horrified. He said that he was up with our daughter for 45 min and finally asked the nurse when I was going to be in recovery. He stated the nurse instantly looked puzzled and said she would check. Once she got off the phone, the nurse told my husband that they had to reopen me up because they lost a sponge. So, I had 2 surgeries that day. Once I spoke with my Doctor he told me everything: -That they miscounted the sponges and 1 was missing. -They had to put me back under and open me back up to find it. - My body started rejecting it and the sponge was all the way up in my rib cage. Truthfully, I was ok with it. My child was happy and healthy, I was recovering beautifully with minimal pain (even after being reopened) and we were ready to go home. Fast forward, we were relocated back to St. Louis and my youngest will be 5 in February. I am a very active person. Have a Peloton that I am OBSESSED with right now and use every day, sometimes couple times. I use to be a huge runner as well but have been experiencing severe back pain if I go longer than 3 miles. I was referred to a plastic surgeon who wanted to get a CT of my abdominal wall. Come to find out, I now have a 4 finger gap right above my belly button down to my pelvic floor along with a small umbilical hernia. I literally have NO abs because they were ripped apart during the C-section. My husband and I have been looking at the pro's and con's of getting the surgery. I just want to hear how the recovery is after? Is it just like a c-section? Pics in comments of the aftermath.
Has anyone had Bariatric Surgery (Gastric Sleeve Surgery), does your Diastasis Recti go away or greatly improved after surgery? TIA!
Is focus T25 safe to do?
I was checked for a hernia and it came back negative. Has anyone with DR had nausea?
Can anyone say if a mini trampoline is good for this condition?
Such great info! Thanks for all you are doing!