Yeah, you can do crunches..

Let me preface this to say, there are some instances when crunches probably aren't a good idea. Immediately postpartum, post surgical, certain hernias...but the internet gives "crunches" a bad rap when you dive into the diastasis recti rabbit hole.

After having a baby, whether it is immediately postpartum or 10-20 years later, women spend too much time trying to figure out what "core" exercises they should/can do, what is safe, and what is not. Social media has taken the pregnancy and postpartum niche by storm, offering an overabundance of information that tends to simply make even my head spin.

So let's start at the beginning, and explain what exactly is a diastasis recti abdominus (DRA). DRA occurs when the abdominal wall separates at the linea alba between the rectus muscle bellies. Typical assessment of DRA is 4 finger widths above and below the belly button and at the belly button; DRA varies! Rehabilitation of DRA will also vary, and depends on the patient's presentation. The intention of rehabilitating a DRA is to generate tension through the linea alba, not necessarily closing the gap. If forces transmitted through the DRA are sufficient enough to stabilize the spine and pelvis, function may be optimal despite still having some DRA. I still have DRA, but I can rock a core workout! ;)

What do we avoid? Bearing down, the Valsalva, sitting up from lying down on our back, and improper lifting techniques. What do we want to achieve? Gentle contraction of the deep abdominal muscles (transverse abdominus) while also performing shortening abdominal muscle contractions (such as a little crunch!!) There are also ways to tape DRA, release trigger points in the muscle, and manage posture/alignment to optimize DRA recovery.

If this sounds like you, let me know! I would love to help!

Alternatively, if you want to work with me in creating a strength program designed to strengthen your core as well as your body, I offer that now as well. As a special rate, it is only $150/month for 4 weeks of personalized strength training done virtually, with the full support of Kristen and I!