So you have a diastasis… What can you do to change it?
Reminder: Here's how to test whether you have a diastasis.
First things first, we know that in most cases, a diastasis CAN be changed. Easy things you can do now:
1) Notice how your rib cage is moving- as you exhale, try to breathe out allllll your air. Then the rest of your air. As you do this, both sides of your rib cage should come closer together and you might feel your abdominal area start to work. Great job! Repeat until you get tired.
2) Repeat the above exercise, but in different positions: sitting, standing, on hands and knees, lying on your back. Repeat until you’re fatigued- this occurs when you can’t maintain good control of the movement, or you start feeling any discomfort.
3) Once you have the exhale mastered, lie on your back with knees bent. Place your hands on your abdomen. Perform your full exhale, and at the end begin to lift your head and shoulders into a curl-up position. Hold for a second then slowly lower. There shouldn’t be any bulging or feeling of pressure around your separation.
4) Repeat exercises 1-3 every day. Take note of how your body feels each day—it might be different from one day to the next, so no judgments if yesterday was different than today.
Need more ideas? If you have questions or are unsure if you are doing it correctly, schedule a screen. Screens take about 30 minutes. I’ll examine your muscles, movements, and any collect any other relevant information as we talk through your symptoms. This can help us assess where you’re at, and help you decide what the best next steps are in changing your diastasis.