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What the heck can I do with Diastasis Recti??

We know from this post what exercises to avoid but does that mean we have to avoid them forever?

The short answer is no.

The long answer is, time will tell when you can do those exercises again.

The main goal is gaining that tension in the linea alba again. We do want the width of the DR to close and be closer together but the strength and mushiness of that linea alba is a true sign of your DR being healed or closer to being healed.

Two of my favorite exercises is the Bird Dog and Dead Bug.

Women’s Bird Dog from Precision Nutrition on Vimeo.

Muscles used: Erector spinae, latissimus dorsi, rectus abdominis, transverse abdominus, gluteus maximus, trapezius, supraspinatus, infraspinatus, subscapularis, teres minor, anterior and medial deltoids, posterior deltoids, serratus anterior, gluteus medius/minimus.

Women’s Dead Bug from Precision Nutrition on Vimeo.

Targeted muscles: erector spinae, obliques, rectus abdominis, transverse abdominis

Ultimately, it’s your body though. You may feel perfectly fine doing a plank and not have any issues from it and still see your DR heal. Every single body is different.

You should stop though if you have any of the following symptoms:

  1. Pain
  2. A pulling sensation on your c-section scar (if you have one)
  3. Pressure in your rectum or bladder
  4. Leaking urine during or after a workout
  5. Having problems breathing

Ideally, you want to regain a solid foundation and function before working out intensely again.

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