Has anyone closed a large diastasis after more than a year postpartum

[bureshsf]

I was wondering if anyone successfully closed a diastasis that was 4 fingers width after being more than a year postpartum.  If so what did you do to close it?  I have been doing that Tupler technique and it hasn't really helped me at all.  I have read about befitmom (Helene Byrne) and I was wondering if that was better or are the exercises all the same.  Thanks for any info!!! 

[JenRN]

I just wanted to respond with the little knowledge I have on the subject. I was able to close a 4 finger-width diastasis using the Tupler technique. Granted, I did this within a few months PP, but from everything I've read about it you can use it to close any diastasis no matter how old.

I'm not sure if Helene Byrne's technique is different than the Tupler technique. For me, reading about how to do the techniques wasn't enough and I wasn't getting results (I had a small, picture-less handout given to me by my midwife). I needed pictures and more instruction, so I bought the book "Lose Your Mummy Tummy". Then, the exercises made more sense and I was able to finally make some progress.

Good luck!!!

[Juvysen]

did you try wearing the belly splint full time for a while?  It really seems to make a difference for me when I do...

[bureshsf]

I do have Tupler's book.  I did the exercises for awhile without splinting and nothing happened.  Then I started splinting and it went down from 4 fingers to 3 fingers, but that is all and it has been awhile.  I don't know what I am doing wrong to it isn't closing all the way. 

[Juvysen]

do you splint all day or only during exercises?  Also, I have a hard time remembering not to do things that will pull it back open... like sitting up, slouching, etc.  Mine was 2-3 fingers, but is down to one finger width, but I think I keep pulling it open during the day when I'm not splinting, yk?

[bureshsf]

I wear the splint all day, but not when I'm sleeping.  Perhaps it is moves that I do during the day.  I have a hard time remembering to hold my stomach in whenever I do anything.  Is that what you do?  I know to avoid the jackknive but I didn't think any others moves would set me back.

[Juvysen]

No, I just try to be conscious of it... like holding my belly in? I wear mine at night but not during the day... I should wear it during the day, though...

[bureshsf]

Thanks for the info.  maybe thats my problem is that don't wear it at night.  So I will do that and hold it in more

[GuavaGirl]

There's a video by Lindsay Brin called Bootcamp 2.  She addresses d.r. and has all the exercises in that video that I paid a ton to learn with a physical therapist.  

[PJsmomma]

I never heard of this before this week. I was reading about someone who did TTapp and had the same problem and it closed. Just sharing the info and perhaps you can do a search on Ttapp?:)

[SherriMST]

What is a belly splint?

I have a "diastasis" on the left side of my abdomen, which goes over to the middle of my right side. I had twins (6 pounds each) on March 22, 2011. I'm not sure if the surgeon using 8 very strong stitches caused my diastasis, but it's been a problem ever since the babies were born c-section that day. I have had a CT scan in December 2011 and the doctor said that it's a "diastasis", not a hernia since there are no torn tissues. He said,"Exercise, any kind will do...no surgery needed since there's no tearing. Good luck!" I can only find "diastasis recti" when I search. I was lucky to find this page by typing "-recti" when I Googled for diastasis.

I have been wearing my aunt's hernia belts, but they are painful since I need the support underneath, not all up and down. Her belts (elastic with boning) are rubbing/chafing me on the top and I have to close them and shove them downwards since my bulge is on the bottom, right above my thighs. My mom is trying to help me find the right belt. She's calling around, but nobody knows what we're talking about.

The twins are my 3rd and 4th children, so my muscles are pretty worn out down there. Births in 1997, 2000, and 2011.

Thanks for any info anyone can give me! :)
 

[BeFitMom]

My system for closing diastasis shares one important step with Tuppler, we both agree that building strength, a lot of it, in the Transverse Abdominis, or TvA is step one.

But we diverge from there. I believe that is it vital to then progress to exercises that train the muscle to function properly as a stabilizer, so that when the external abdominal muscles (the Rectus Abdominis and the External Obliques) are functioning as prime movers (like in a crunch) that the abdomen does not bulge outward during exertion, which opens the mid line and prevents the abdomen from re-flattening after pregnancy. All of these postnatal rehab exercises should use lower spine flexion, not upper spine flexion.

Muscle specificity theory basically states that what you practice is what you get. So you need to train the TvA both in isolation and as part of the kinectic chain to which it belongs. Tuppler misses this basic principle.

I do not agree that wearing an external support devise for long periods of time is a good idea. In fitness our mantra is "build a girdle, don't wear a girdle." When you wear an external support garment, then your core musculature does not activate, because the support devise is doing the work. All external support devises cause muscle atrophy to some degree. This can clearly be seen when a cast is removed.

For a wide diastasis like your, I recommend that you add manual splinting, with the hands, to assist your TvA, especially as you learn how to do the basic moves.

You should be able to close your mid line at least partially, (the mid line is always wider after a first pregnancy) and certainly, you can flatten your abdomen, narrow your waist, and develop functional core strength and stability in your torso.

Helene Byrne,

BeFit-Mom