Diastasis recti healing time

One of the most common questions new moms ask is about, “Diastasis recti healing time” Understandably, you’re eager to regain your pre-pregnancy body and strength. Generally, healing Diastasis recti can take anywhere from 6-12 months post-delivery.

However, it’s important to remember that every woman’s body is different, and so is her healing journey. Some may notice improvements in less than six months, while others might require more time, even beyond a year. This is perfectly normal. The key is to focus on your personal journey and progress, rather than drawing comparisons with others. 

In the world of Diastasis recti healing, there are no one-size-fits-all answers. Your recovery timeline depends on several unique factors, including the degree of abdominal separation, your body’s natural healing process, and, crucially, the type of exercises and rehabilitation program you follow.

Factors Influencing Your Diastasis recti Healing Time

Several factors can influence how quickly you heal:

  • Extent of Separation: A wider gap often takes longer to heal compared to a smaller one.
  • Type of separation: Diastasis recti comes in many forms, full length, just at the belly button, Just above the belly button, just below the belly button and each type requires its own type of Diastasis recti exercises.
  • Timing of Intervention: The earlier you begin addressing Diastasis recti Postpartum, the better. However, it’s never too late to start, even years later!
  • Pre- and Postnatal Exercise Routines: Moms with stronger core muscles pre-pregnancy typically find it easier to regain core strength postpartum.
  • Correct Exercise Regimen: Focusing on full-body exercises that include the back, obliques, glutes, and proper breathing techniques can accelerate your recovery.

Diastasis recti healing time – What I have seen

In my community of moms, many start seeing noticeable improvements in their Diastasis recti within 8 weeks by following the total body solution for Diastasis recti 8-week progression program. Some even observe changes as early as five weeks, after completing foundational exercises.

Diastasis recti healing time after C-section versus Vaginal birth

A C-section is major surgery and it’s essential to take your time to recover. While haveing a C-section will not cause your Diastasis recti to be worse than a Vaginal birth the reason for having one may (for example prolonged pushing, or the position of the baby). You should only start an exercise program after you have received care provider approval. However, if you feel ready, can you start introducing gentle breathing exercises that focus on your core and pelvic floor connection.  

Some women may experience discomfort around the incision site and temporary feelings of numbness postpartum, making it difficult to connect to their core and pelvic floor, give yourself time if this is you. It is also important to desensitize around the scar and do some scar release work to help (see the videos below for how to start this).

Maximizing Your Recovery – Beyond Diastasis recti exercises

Alongside a Diastasis recti exercise program, incorporating these elements can further aid your recovery and speed up your healing time:

  • Nutrition: A balanced diet plays a crucial role in overall postpartum health and recovery.
  • Breathing Exercises: Proper breathing techniques are crucial for effective core engagement.
  • Walking: Or other low impact cardio is a gentle yet effective way to start getting your body moving.
  • Mobility: Helps in maintaining flexibility and reduces muscle tension.
  • Functional Movement Exercises: These exercises mimic everyday movements, helping in regaining strength and stability.

All of these elements are included in the 8-week progression program, allowing you to get the best results. 

While the journey may seem lengthy, particularly if you’ve been striving for a while, remember that 8-12 weeks of focused effort for long-term health and fitness is a relatively swift timeframe. Our bodies are incredible in their resilience, and with patience and the right guidance, healing is not just a possibility, but a reality.

Natural Healing and When to Seek Help

A significant number of women experience natural healing within 6 months of childbirth. However, if you don’t notice improvement despite your efforts, it’s advisable to consult with a healthcare provider. Remember, getting professional advice and ensuring you’re engaging in safe exercises for Diastasis recti is crucial.

Interestingly, studies indicate that 50-70% of first time moms may experience complete natural resolution of Diastasis recti within 6-12 months post-delivery. As the uterus returns to its pre-pregnancy size, the rectus abdominis muscles have a chance to move back together. However, strengthening your deep core muscles and “re-learning” how to load your core and breath correctly is still recommended as the percentage of moms who heal without corrective exercises drops to around 30% after multiple pregnancies.

Is Diastasis recti permanent?

Many believe that Diastasis recti is a permanent condition, but research and my experience tell a different story. The majority of Postpartum women will see their condition improve, especially with targeted exercises and posture correction. The good news is, you can start these exercises as early as six weeks after giving birth. My Diastasis recti exercise programs are tailored to help you strengthen your deep core muscles right in the comfort of your home.

Addressing Diastasis recti Years Later

How to fix Diastasis recti years later? It’s a common misconception that Diastasis recti cannot be resolved years Postpartum.

The truth is, it’s never too late to start working on it. If you’re beginning your journey years later, remember to start slow and gradually increase the intensity of your workouts. This approach reduces the risk of injury and ensures a more sustainable recovery path.

Fastest way to heal Diastasis recti

While we all wish for quick fixes, healing Diastasis recti is a journey that requires patience and consistent effort. The fastest way to recovery typically involves a combination of patience, focused core training, posture improvement, and avoiding exercises that may exacerbate the condition. Check out some Diastasis recti before and after pictures here for some motivation.

 

Closing the Gap: When Is Diastasis recti Considered Healed?

When is Diastasis recti considered closed? Diastasis Recti is considered ‘closed’ or “healed” when the separation between the abdominal muscles is less than two finger-widths and more importantly firm. Monitoring your progress is key, and this can be done via a self test explained here. Remember, patience is essential in this journey; healing takes time.

Every mom’s path to healing Diastasis Recti is unique and personal. Embrace your journey

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