{"id":945,"date":"2022-12-02T12:23:37","date_gmt":"2022-12-02T12:23:37","guid":{"rendered":"https:\/\/cms.mutusystem.com\/en-us\/?p=945"},"modified":"2024-02-28T17:06:23","modified_gmt":"2024-02-28T17:06:23","slug":"never-late-start-healing-dr","status":"publish","type":"post","link":"https:\/\/mutusystem.com\/en-us\/diastasis-recti\/never-late-start-healing-dr\/","title":{"rendered":"Can you heal diastasis recti years later? Yes – here’s how!"},"content":{"rendered":"\n

It’s never too late to strengthen your core function, heal diastasis recti and improve the stability of your abdominal muscles.<\/strong><\/p>\n\n\n\n

One of the most common questions we’re asked by moms is how to fix diastasis recti years later. Many moms think they\u2019ve left it too late to make a difference and worry that nothing can be done . If that sounds like you, don\u2019t worry, the short answer to, \u2018Can I heal years later? is \u201cYes!\u201d <\/p>\n\n\n\n

You can always<\/em> improve your core function, tension and the stability of your abdominal muscles. However long ago you had your baby. The truth is we never stop being postpartum, so why put an expiry date on your recovery period?<\/p>\n\n\n\n

Your ab muscles are all still there, but they have shifted and been put under extreme tension and load. If you have diastasis recti<\/a> the muscles have separated. It\u2019s never too late to improve core strength and minimise diastasis, but some of the more traditional ab exercises you’re used to, aren\u2019t necessarily where to start. <\/p>\n\n\n\n

How to fix diastasis recti years later<\/h2>\n\n\n\n

Focus on posture and deep core work<\/h3>\n\n\n\n

Posture and deep core work are central to healing diastasis recti however long ago you had your babies.<\/strong><\/p>\n\n\n\n

Diastasis recti symptoms can present themselves in a number of ways including a pregnant-looking tummy<\/a>, back pain<\/a>, urine leakage<\/a>, pelvic prolapse<\/a>, painful sex<\/a> or just general difficulty performing everyday tasks like lifting and walking. <\/p>\n\n\n\n

A recent 2021 study<\/a> showed that 33% of women still experience diastasis recti at 12 months postpartum (as well as many cases persisting much later in life). <\/p>\n\n\n\n

So it\u2019s clear that treating diastasis recti, even years later, is a real priority.<\/p>\n\n\n\n

The good news is however many years ago you had your babies, adjustments to the way you sit, stand and walk will affect how your core muscles work, and how your tummy looks.<\/p>\n\n\n\n

If you have diastasis recti, the layers of abdominal muscles have drawn apart<\/a>, and the connective tissue between them is thinner and stretched. <\/p>\n\n\n\n

By working on foundational healing, reconnection and strengthening of your deep core muscles and making some postural adjustments, you can absolutely improve the look and function of a diastasis recti.<\/p>\n\n\n\n

\"Ad<\/a><\/figure>\n\n\n\n

Think in terms of healing (and not \u2018fixing\u2019)<\/h3>\n\n\n\n

The goal is stability and strength. There’s nothing broken to fix.<\/strong><\/p>\n\n\n\n

The two halves of your rectus muscle were never fused together and there was never ‘no gap’.  All of us have rectus ab muscles, in two halves, joined by connective tissue – the linea alba. <\/p>\n\n\n\n

It is this connective tissue that stretches and weakens, widening the gap down the midline between the breastbone and pubic bone. It’s not broken or torn so there’s nothing broken to fix (unless you have a hernia<\/a> – which is different from diastasis recti).<\/p>\n\n\n\n

The goal is to reduce the gap, or to treat\/improve the width of the gap. However, the real goal is stability and strength. And you can still have that with a gap remaining – this a functional diastasis.<\/p>\n\n\n\n

A postural alignment cheat sheet (for healing diastasis recti)<\/h2>\n\n\n\n

Healing, connecting and strengthening your deep core muscles<\/a>, and pelvic floor system will improve a diastasis recti. Whether it\u2019s 1 year, 5 years or 20 years after you had your baby.<\/p>\n\n\n\n

We go into posture and alignment<\/a> and our top diastasis recti exercises<\/a> in detail in our MUTU program but here\u2019s our 3 biggest tips:<\/p>\n\n\n\n

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  1. Try not to thrust out your chest or tuck (flatten) your backside<\/li>\n\n\n\n
  2. Walk more, sit less and change position more<\/li>\n\n\n\n
  3. Focus on your glutes and a strong core.<\/li>\n<\/ol>\n\n\n\n

    Follow these steps to help you to tweak and adjust your alignment. <\/p>\n\n\n\n

    Poor alignment and posture can mean un-contained pressure and loading. That\u2019s a technical way of saying your core muscles are not in the right position to work optimally<\/p>\n\n\n\n

    \"MUTU<\/a><\/figure>\n\n\n\n

    Will my diastasis recti get worse with age?<\/h2>\n\n\n\n

    Age is not relevant. A diastasis will get worse if you continue to move and load your body in a way that increases the pressure on the gap. <\/strong><\/p>\n\n\n\n

    If you don\u2019t take steps to heal your diastasis, it will simply stay, possibly causing a lack of optimal core strength and stability. <\/p>\n\n\n\n

    This could potentially result in back pain, and also aesthetically many women don’t like it as the tummy protrudes more.<\/p>\n\n\n\n