Diastasis recti, a condition where the abdominal muscles separate during pregnancy or postpartum, has become a topic of much discussion in the fitness community.
Amidst the plethora of interventions touted as effective, it's crucial to navigate through the noise and focus on evidence-based practices. In this blog, I'll unravel the truth about diastasis and shed light on the most effective approaches, backed by research.
Despite numerous interventions being proposed, from Transversus Abdominis (TrA) activation to kinesiotaping, the overarching reality is that we lack concrete evidence supporting their efficacy. The prevailing research suggests that general strengthening, particularly abdominal strengthening inclusive of TrA exercises and ab curls, stands as the most supported approach. However, the positive impact on inter-recti distance is marginal, perhaps smaller than perceived as significant by most individuals.
Pilates instructors and fitness professionals often overcomplicate diastasis management. Contrary to the complexity that some advocate, research points towards the effectiveness of simple programmes.
What women with diastasis truly seek assistance for are concerns related to body image, functional tasks, and abdominal discomfort. A straightforward programme addressing these concerns includes abdominal and general strengthening, functional rehabilitation, and social support.
Dispelling common fears and misinformation, current research emphasises the safety of ab exercises for women with diastasis, both during and after pregnancy. Despite claims suggesting harm, not a single study has provided evidence of adverse effects resulting from ab exercises. The bottom line is clear: all forms of ab exercises are safe, and there is no substantiated evidence indicating harm.
In dissecting the relationship between ab exercises and diastasis, one must acknowledge the existing evidence:
Zero Harm: Studies have not found any evidence to support the fear that ab exercises are harmful for women with diastasis recti.
Weak Support for Improvement: While there is weak evidence supporting the potential improvement of diastasis through ab exercises, it remains a subtle effect.
No One-Size-Fits-All: The absence of evidence indicating the superiority or inferiority of any specific form of ab exercise underscores the importance of tailoring programs to individual needs.
Claims advocating special exercise protocols as the ultimate solution are unsubstantiated. On the flip side, labelling certain exercises as dangerous lacks a foundation in evidence. Critical thinking should prevail over sensationalism, allowing a more informed approach to diastasis management.
Drawing from systematic reviews and a randomised controlled trial, the following recommendations stand out:
Systematic Reviews:
Benjamin et al. (2023) found conservative interventions minimally effective in reducing diastasis.
Gluppe et al. (2021) explored evidence for abdominal and pelvic floor muscle training, contributing to the broader understanding.
Yuan et al. (2021) delved into surgical versus non-surgical interventions, offering insights into various treatment modalities.
Randomised Controlled Trial:
Gluppe et al.'s (2023) trial emphasised the positive impact of curl-up exercises on abdominal muscle strength without exacerbating inter-recti distance.
In the realm of diastasis, simplicity, and evidence-based practices should guide interventions. Abdominal strengthening, functional rehabilitation, and social support emerge as pillars of an effective programme.
Moving beyond misconceptions, the focus shifts towards clear information and personalised care, empowering women with diastasis to actively manage their well-being.
Empower your diastasis recovery with evidence-based Pilates by joining my supportive classes or by booking a 1:1 for that more personalised approach.
😊 A Smile and a Thought 🤔
My body after pregnancy is like a well-loved book - it might have a few stretch marks, but it's filled with incredible stories!
"All ab exercises are safe for women with diastasis" - Raphael Bender of Breathe Education
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