If you’ve had a baby it’s always worth checking if you have diastasis recti (abdominal separation). It doesn’t matter if you had your baby 6 weeks, 6 months, 6 years or 16 years ago, if you don’t do the correct exercises your separation might never heal.
During pregnancy it’s completely normal for your abdominal muscles to separate to allow your baby to grow. After giving birth some women’s muscles come back together naturally over the initial postpartum period, others need a little encouragement and the right exercises to help your body full recover. If you have a gap of more than 2cm (2 fingers) this is classed as diastasis recti, anything below this is still a separation and your muscles might just need a bit of encouragement to fully heal back together.
If your core muscles aren’t functioning correctly due to separation or not activating when you try and use them you can experience lower back pain, bulging/doming of the stomach when you move in a certain way. These are all signs to look out for, and if you experience any of these whilst exercising stop immediately, bulging and doming of your abdominals is likely to make the separation worse.
My Postnatal programme is designed to help your core recover after giving birth, whether you had a c-section or a vaginal birth all of the exercises are safe to do and can help heal your separation, enabling you to return to exercising in the safest way.
If you want to check and see if you have a separation, watch the video below and follow the simple instructions…