How To Fix Diastasis Recti Years Later

If you have been living with diastasis recti for years, it may feel like there is no hope for fixing it. But the good news is that it is never too late to take steps towards healing your abdominal separation. First, it’s important to understand how diastasis recti develops.

It typically occurs during pregnancy when the abdominal muscles stretch to make room for the growing fetus. But it can also happen due to excessive strain on the abdominal muscles from activities like weightlifting or repetitive movements. Once you have a better understanding of how your diastasis recti developed, it’s important to consult with a physical therapist who specializes in this condition. They will be able to assess the size of your abdominal separation and create a personalized exercise plan to help heal and strengthen your core muscles.

It’s important to avoid exercises that put additional strain on the abdominal muscles, such as crunches or sit-ups. Instead, focus on exercises that engage the deep stabilizing muscles of the core and improve overall body alignment.

Along with exercise, it’s important to work on improving your posture and body mechanics in daily activities. This will help relieve pressure on the ab muscles and support healing. Remember to be patient with yourself and give your body time to heal. With dedication and proper guidance, you can finally fix your diastasis recti years later.

Disclaimer: This article is meant for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare professional before starting any exercise program.

What is diastasis recti and how does it occur?

Diastasis recti, also known as abdominal separation, is a condition where the right and left sides of the rectus abdominis muscle separate. This can often occur during pregnancy due to the growing uterus putting strain on the stomach muscles.

But even years after childbirth, diastasis recti can still cause discomfort and affect your core strength. So how do you finally fix it?

First, it’s important to consult with a doctor or physical therapist to evaluate the severity of your diastasis recti and create a personalized plan for treatment.

In general, exercises that focus on strengthening the deep core muscles, such as planks or Pilates movements, can help gradually close the gap and improve abdominal strength. Avoid exercises that put a strain on the stomach muscles, such as crunches or sit-ups.

In addition to exercise, proper posture and body mechanics are crucial in aiding the healing process. This includes avoiding movements that overstretch the abdominal muscles, such as lifting heavy objects without properly engaging the core.

It may take time and dedication, but with the right treatment plan and consistently practicing proper form, you can finally fix your diastasis recti years later.

Why it may take years for diastasis recti to heal on its own

One of the main reasons why diastasis recti may take years to heal on its own is because it is a condition that affects the connective tissue and muscles of the abdominal wall. This type of tissue takes longer to heal compared to muscle, and often requires specific exercises and techniques to properly strengthen and support it.

Additionally, diastasis recti can be exacerbated by poor posture or incorrect abdominal exercises, which may further delay healing if not addressed.

It is important to seek out proper guidance from a trained professional, such as a physical therapist or certified fitness instructor, in order to safely and effectively address your diastasis recti. With consistent effort and dedication, you can finally fix your diastasis recti and regain a strong, stable core.

Another factor to consider is the presence of any underlying conditions, such as pregnancy or obesity, that may also contribute to diastasis recti and affect healing time. It is important to address these conditions in conjunction with treating diastasis recti to achieve optimal results.

Remember that every individual is unique, and healing can take time – but with proper guidance and effort, you can finally fix your diastasis recti and regain a strong core.

Specific exercises to incorporate into your routine

For diastasis recti, exercises such as planks, bridges, and exercises targeting the transverse abdominis are preferred and recommended.

It is important to also focus on proper form and technique to ensure you are effectively engaging the correct muscles and not exacerbating the separation.

Additionally, incorporate exercises that work on overall core strength and stability, as well as exercises for good posture.

Always consult with a qualified professional before beginning any exercise routine, especially if dealing with diastasis recti or any other injury. With consistency and dedication to proper exercises and form, you can finally fix your diastasis recti years later.

The role of nutrition in healing diastasis recti

The role of nutrition in healing diastasis recti cannot be understated. A diastasis recti diet should focus on whole, unprocessed foods that nourish the body and support healing.

In addition to a nutritious diet, proper hydration is also crucial for diastasis recti healing. Aim to drink half of your body weight in ounces of water every day.

Fiber-rich foods can also aid in digestion and reduce strain on the abdominal muscles during bowel movements.

If you have any dietary restrictions or allergies, work with a registered dietitian to create a personalized diastasis recti diet plan that meets your needs and supports healing.  

In addition to following a nutrient-dense diastasis recti diet, avoid excessive abdominal exercises and focus on rebuilding core strength with low-impact exercises.

Remember to listen to your body and work at a pace that feels comfortable for you. With dedication and patience, diastasis recti can be healed and your abdominal muscles can become strong once again.

How to properly check for diastasis recti and when to seek medical advice

1. Understand how diastasis recti happens in the first place – it’s a separation of the abdominal muscles that often occurs during pregnancy and can also be caused by poor posture or weight gain.

2. Seek professional guidance – whether it’s from a physical therapist, personal trainer, or certified core rehabilitation specialist, make sure you have proper guidance before starting any exercises to fix your diastasis recti.

3. Engage in gentle core activation exercises such as bridge poses and modified planks – avoid crunches or sit-ups that could worsen the separation.

4. Strengthen the deep stabilizing muscles of the pelvic floor and transverse abdominis through targeted exercises like Kegels and breathing exercises


While diastasis recti can take time to heal, with the right steps and patience, you can finally say goodbye to that abdominal separation. Good luck on your journey to fix your diastasis recti!

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