Diastasis Recti (DRAM) occurs when the connective tissue, known as the linea alba, stretches and thins, causing the two sides of the rectus abdominis muscle to separate.
This occurs in pregnancy to accommodate our growing baby and can resolve naturally around 8 weeks after birth. However, in some women, the gap can persist for much longer, and this is where Postpartum Pilates can help.
How Pilates helps with Diastasis Recti (DRAM):
1. Core Activation and Strengthening
Pilates emphasises core stability through controlled movements. By focusing on exercises that promote the engagement of the transverse abdominis - the deepest layer of abdominal muscles - Pilates helps to restore strength and function to the core. This provides support and reduces the strain on the linea alba.
2. Proper Alignment and Posture
Proper alignment and body mechanics are central principles in Pilates. Diastasis Recti can be exacerbated by poor posture, which places undue stress on the abdominal wall.
Pilates teaches body awareness and alignment through exercises that promote a neutral spine, balanced pelvis, and proper weight distribution.
3. Coordinating movement and breath
Pilates exercises are performed with a focus on precision and control. This controlled movement helps to engage the core muscles without generating excessive intra-abdominal pressure. Breathing techniques in Pilates also play a critical role.
Diaphragmatic breathing, where the breath is directed into the lower lungs allows better engagement of deep abdominal muscles. This type of breathing supports core activation and helps to gently bring the separated muscles together. By integrating breath with movement, Pilates provides a holistic approach to managing Diastasis Recti.
4. Progressive & Adaptable
Pilates offers a progressive approach to exercise, which is particularly beneficial for mothers recovering from Diastasis Recti. Exercises can be modified based on your strength and ability, allowing for a gradual increase in intensity without compromising safety.
5. Functional Movement and Daily Activities
In addition to targeting specific core muscles, Pilates emphasises functional movement patterns that can enhance overall physical function and daily activities. By improving core strength and stability, Pilates will enable you to perform daily tasks with better posture and reduced strain on the abdominal wall.
6. Professional Guidance and Personalised Programs
Given the nuances of Diastasis Recti, working with a qualified Pilates instructor who has experience with this condition is highly beneficial. A knowledgeable instructor can provide personalised modifications and ensure
that exercises are performed correctly, enhancing their effectiveness and minimising the risk of further separation.
Our instructors work closely with our physiotherapists to monitor your condition and to tailor exercises that support your healing.
Pilates offers a thoughtful and effective approach to managing and healing Diastasis Recti. By focusing on core strength, proper alignment, and mindful movement, Pilates can help restore core function, reduce abdominal
separation, and promote overall well-being.
With the right techniques and professional guidance, you can then make significant strides toward healing and strengthening your core, enhancing your quality of life and physical health.
Postpartum pilates can be a very good form of Diastasis Recti treatment. For more information, do contact us and we would be happy to help.
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