Di-A-stasis Rect-ee, Di-AS-stasis Rect-I…however you pronounce it, you want to heal it. You want to be able to lift your kids without back pain, feel it in your abs when you do core exercises, and not be afraid of hurting yourself when you’re working out. We get it. 

PS: I actually pronounce it both ways, depends on the day ;) 

Diastasis occurs naturally in pregnancy to make room for a growing baby. The real kicker is, how severe is it? and does it “go back” postpartum. Diastasis can become severe when the deep core system isn’t working properly. 

In this blog post, I want to talk about- How do you heal your Diastasis with your pelvic floor? 

The pelvic floor is a part of that deep core team, so to heal your Diastasis, you need to get your pelvic floor working properly, and not with just kegels. Just like any other muscle, your pelvic floor needs to be able to relax, tighten, lengthen, and tighten quickly in response to changes in posture/pressure/body position. 

So, here are 3 tips to get your pelvic floor working better to heal your Diastasis: 

  1. Breathe better. This is often the first thing we correct when working with clients. Breathing better helps your pelvic floor relax and lengthen, which then helps it respond to changed in posture/pressure/body position better. Allow your ribs to expand 360 degrees and your belly to rise as you breathe in. Then, tune into your pelvic floor. If you’re breathing properly, you should feel your pelvic floor relax and expand on your inhale. 

  2. Use toe curls. Your feet/toes have the same nerve supply as the pelvic floor, so this is a kind of a brain trick. After getting your pelvic floor to relax, curl your toes under and tighten the pelvic floor (kegel) at the same time. You should feel a stronger contraction or more awareness to that area. 

  3. Change your posture: The pelvic floor works best when your ribs are stacked over your pelvis. When you’re doing core exercises, lifting your kids, or running, make sure your ribs are resting over your pelvis. You can use your boobs to tell if you’re doing this properly. If they’re pointing up or down, you’re not “in line”. Try to get them pointing straight ahead to get your pelvic floor working optimally. 

Want to make sure you’re doing it right? Schedule a free consult with us so we can help you heal and get back to feeling like the best version of yourself.