In the final stage of pregnancy you may notice a vertical line of doming down the middle of your bump. If you go to full term, it is normal to have a separation of the six pack muscles (rectus abdominis). This is known as a ‘diastasis recti’ or ‘tummy gap’.
A hormone called ‘relaxin’ is released in pregnancy which does what it says on the tin. It softens or relaxes your ligaments and connective tissue to allow room for the baby and prepares the body for delivery. A line of connective tissue in between your six pack muscles called the ‘linea alba’ stretches in the final trimester to allow extra room for the baby to grow.
After delivery the doming can continue during certain movements or activities for several weeks to months.
How Do I Improve The Tummy Gap?
The gap will largely return to normal after about 8 weeks. Try to adapt or avoid any activity that causes doming. For example, avoid doing a sit up action when you get out of bed. Rather, roll on your side and push up into sitting. Avoid heavy lifting and strenuous activity that causes doming. It can be helpful to continue wearing maternity trousers as a.a
For the first 6 weeks after delivery, it is advised to do regular pelvic floor exercises and gentle exercise if comfortable. For example, gradually building up walking and basic abdominal exercises. This is advised to women who have had an uncomplicated pregnancy and delivery.
Pelvic floor exercises should be done 3 times per day. Your pelvic floor muscles work together with your deep corset tummy muscle (transversus abdominis). So even just starting with pelvic floor exercises will help to improve the gap.
How to do pelvic floor exercises
- Tighten up your back passage – imagine you are stopping passing wind.
- Lift up into the vagina as if you were lifting a tampon.
- Lift up at the front as if you are bursting to pass urine.
- Draw it all up inside you. Hold as long as you can – this might be 2-3 seconds initially.
- Relax for at least 5 seconds
- Repeat 5 times
- Raise up fast and as high as you can for 1 second then relax back down.
- Repeat 5 times
Breathe normally whilst holding each muscle squeeze and make sure you fully relax the muscles after. Take a deep breath into your tummy and as you exhale let the muscles drop down.
Over 6 weeks gradually build up to the gold standard:
- 10 seconds x 10 (10 seconds rest between each squeeze)
- 1 second quick, fast lifts x 15-20
Initially these are not exercises you can do at the traffic lights. They need concentration to get your brain engaged with your muscles again. Quality squeezes not quantity! They can feel difficult and frustrating at first but persevere as they do get easier.}
After your six week check-up, Pilates is good place to start. This form of exercise strengthens all the muscles that are weakened and lengthened in pregnancy and childbirth. Pilates stabilises the pelvis and lower back by strengthening the deep core muscles that the six pack muscles sit on.
So When Can I Get Back In The Gym
If all is well at the 6 week check then then gentle exercise is advised. The types of exercise recommended are swimming, cycling (not spin!), Pilates and Yoga. Delay this by 2 weeks for a C-section.
After 3 months you can introduce impact exercise like running or weight training. You must have strengthened your pelvic floor muscles, resolved your tummy gap before impact exercise is undertaken. Avoid getting back to the gym if you have symptoms like leaking or vaginal heaviness.
How Do I Know If I Can Return Exercise
Every birth and pregnancy is different so the best way is to see the Physiotherapist for an analysis after your 6 week check.
The Physiotherapy takes a good look at the state of your pelvic floor, tummy and posture and devises suitable exercises for your own needs.
Full post natal recovery is important for a healthy woman and mother.
References:
https://complete-physio.co.uk/blog/Women’s health physio
C & P Health Centre
BDM,
Compiled By Nellie Nthiga,
