Hey, active mamas! As you embrace the joys of motherhood, you may find yourself facing new challenges—one of which might be diastasis recti, often referred to as the “mom pooch.” If you’re eager to get back to the gym or simply want to feel like your strongest self again, it’s important to understand what diastasis recti is and how pelvic floor physical therapy can support you on your journey.
What is Diastasis Recti?
Diastasis recti occurs when the left and right sides of the rectus abdominis (the “six-pack” muscle) separate during pregnancy due to the pressure and stretching of the abdomen. This can result in a visible bulge or “pooch” in the belly area. While it’s common, especially after pregnancy, it can be frustrating for active moms who want to return to their pre-baby fitness routines.
How Diastasis Recti Affects Your Return to Activity
If you’ve noticed a change in your core strength or stability postpartum, you’re not alone. Diastasis recti can affect:
- Core Stability: A weakened core can lead to difficulties with balance and stability during exercises, making activities feel more challenging than before.
- Pelvic Floor Health: The pelvic floor and abdominal muscles work together. Diastasis recti can impact pelvic floor function, potentially leading to issues like incontinence or pelvic pain.
- Movement Mechanics: You might find that certain movements—like lifting, running, or even squatting—can feel awkward or strain your body, increasing the risk of injury.
- Confidence Levels: It’s normal to feel self-conscious about changes in your body after childbirth. This can impact your motivation to exercise and engage in physical activities you once loved.
How Pelvic Floor Therapy Can Help
You don’t have to navigate these challenges alone! Pelvic floor physical therapy offers a personalized approach to help you regain your strength and confidence. Here’s how:
- Comprehensive Assessment: A pelvic floor therapist will evaluate your core strength, pelvic floor function, and overall movement patterns. This thorough assessment helps identify specific areas of concern and tailor a treatment plan just for you.
- Targeted Exercises: You’ll learn exercises designed to strengthen your core while respecting the healing process. These exercises focus on reactivating your deep abdominal muscles, promoting better alignment, and enhancing overall stability.
- Breathing Techniques: Proper breathing is crucial for core engagement and relaxation. Your therapist will teach you techniques to connect your breath with your pelvic floor and core, fostering better muscle coordination.
- Gradual Progression: Returning to high-intensity workouts too quickly can exacerbate diastasis recti. Your therapist will guide you through a gradual progression of exercises, ensuring your body is ready for each new challenge.
- Education and Empowerment: Understanding your body is key to feeling confident in your recovery. Your therapist will provide education on diastasis recti, its impact on your body, and strategies to support your postpartum journey.
Moving Forward with Confidence
If you’re ready to get back into the gym and reclaim your strength, addressing diastasis recti is an essential step. It’s time to shift the narrative from frustration to empowerment. You deserve to feel strong, confident, and capable in your body—both as a mother and as an individual.
Don’t let diastasis recti hold you back from pursuing the active lifestyle you love. Schedule an appointment with our pelvic floor specialists today, and let’s work together to help you feel your best. Your journey to recovery starts here!