Healing Diastasis Recti

First off, let's talk about preventing coning. Coning occurs when abdominal tissue protrudes through the gap between your muscles, indicating a mismanagement of abdominal pressure. This exacerbates the issue, hindering recovery. It's crucial to differentiate between doming, which is firm, and coning, which is soft.

Soft coning, especially during activities like transitioning from lying to sitting or performing certain exercises, indicates increased strain on the tissue. To mitigate this, try placing a ball between your legs during weightlifting to redirect pressure and engage the necessary muscles.

Next, focus on 360 breathing. Instead of just belly breathing, ensure you're inhaling deeply into your diaphragm, ribs, and back, engaging the muscles fully. Check out our previous videos for an in-depth guide on mastering this technique.

Posture plays a significant role in your recovery journey. Evaluate whether your standing or sitting positions cause repetitive trauma or contribute to stretching or compressing your diastasis. Optimal healing requires maintaining mobility in your thoracic region and ribs, so incorporate stretching and frequent movements into your routine.

Resistance training becomes crucial, especially if your DR gap exceeds two centimeters. Seek professional guidance to tailor a specific exercise protocol for you. As you progress, gradually increase resistance to improve tissue density and resilience.

Deep core stability exercises are fundamental for synchronizing your transverse abdominus, diaphragm, and pelvic floor muscles. Incorporate movements that engage your core across different planes, such as dead bugs and rotational exercises, ensuring a holistic approach to DR recovery.

Don't overlook your GI health. Address any digestive issues or inflammation that may hinder muscle activation and mobility. Hydration is key for overall bodily function and muscle performance.

Finally, keep challenging yourself and progressing in your recovery journey. Continuously load and strengthen your tissues to promote long-term healing and resilience. Thank you for allowing me to accompany you on your path to health. Dr. Madeline, signing off from Forward Spine Center.