Diastasis Recti Exercises For Men

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Believe it or not, diastasis recti can affect men just as it can affect women. One of the biggest myths surrounding diastasis recti is that it only occurs in women postpartum. However, diastasis recti is a universal occurrence that affects the abdominal wall without gender specificity.

 

What is Diastasis Recti?

 

Diastasis recti occurs when excess pressure is exerted on the abdominal muscles. This excess pressure can cause them to separate – creating a “gap” in the center of the core. Diastasis recti is also associated with the stretching and thinning of the linea alba (the connective tissue that lies underneath the abs). This tissue binds the vertical muscles on each side of your belly button (the abdominis recti or 6-pack muscles). This occurrence leaves a gap between the vertical muscles and leaves the abdominals unsupported, which can lead to a host of issues.

 

In men and women, this gap can be created in the midline of your belly anywhere from the pubic bone to the base of your ribcage. During a crunch or sit-up, where one would normally feel tension and closure, there is a space in between.

 

Symptoms

 

The symptoms of a diastasis recti in men don’t vary much from women. The hallmark sign of a diastasis recti in many men is the vertical bulge that appears between the abdominal walls when performing a crunch or a sit-up. Yet, some other distinguishable symptoms include:

 

Constipation

 

Lower back pain

 

Urinary incontinence

 

Difficulty breathing

 

Discomfort in bodily movements

 

Weakened core

 

Sensation of a weak core

 

*Note: not all of these symptoms are directly related to a diastasis recti. If you are experiencing many or most of these symptoms it could be a sign of another underlying illness. If you are concerned, pay your doctor a visit to determine what else may be going on.

 

It is also important to know that not everyone will experience all of these symptoms. It is common for people to experience only one or a few of these symptoms. A diagnosis from a specialist is important.

 

Diastasis Recti Test

 

If you think you have a diastasis recti, you can perform a self-test at home or have a physical therapist assess you.

 

A self-assessment can be performed as follows:

 

Lie on your back in a comfortable position. Bend your knees and place your feet flat on the floor.

 

Place one hand on your belly with your fingers pointing straight down on your core.

 

If you need support for your head, place your other hand under your head and neck for support. Slowly lift your head and add minimal pressure to your fingers placed on your core. With no diastasis recti, there is the feeling of a toned wall as you lift your head up. If you feel a gap, or your fingers sink into your core, you likely have diastasis recti. In very obvious cases, you can feel the sides of your core muscles in between that gap on the left and right sides.

 

Repeat the process for the areas just above your belly button and below your belly button to determine whether or not the diastasis recti is isolated or in your core as a whole.

 

After performing a self-assessment, there are a few things to keep in mind. A gap that is only one or two finger widths wide is not a big concern, as long as it is shallow – but caution is recommended. However, if you discover that you have a gap ranging from 2.7 cms or larger (2.5 fingers or larger) you should consult a PT or OT. Regardless of the size of the gap, if there is a gap, it is in your best interest to consider core restoration rehab and strength building exercises to help close the gap and prevent it from widening further.

 

What Causes a Diastasis Recti in Men?

 

While a diastasis recti is usually caused by pregnancy in women, research has helped reveal several causes of the condition in men. Some of the common reasons for a diastasis recti to develop are:

 

Frequent or rapid changes in weight

 

Weightlifting

 

Certain core exercises

 

Underlying Abdominal Illnesses (i.e. stomach cancer, or cirrhosis)

 

Obesity

 

The most common cause is improper exercise and weight-lifting, especially when it comes to abdominal exercises like: sit-ups, crunches, push-ups, and front planks. These exercises are not harmful if approached intelligently. However, making compromises or taking cheats can greatly affect your physical well-being and lead to an injury like diastasis recti.

 

In addition to this, excess weight and obesity can be a leading cause of diastasis recti in men. Excess weight can place undue stress on the abdominal muscles and cause them to separate and weaken. However, it is important to note that this is not limited to excess body fat. Increased levels of weight gain or weight loss due to muscular expansion or can also go hand in hand with a diastasis recti. That is why diastasis recti is most commonly seen in heavy-weight bodybuilders.

 

Finally, age and certain medical conditions can lead to a diastasis recti. Conditions such as cirrhosis of the liver and abdominal wall cancer could also be culprits of diastasis recti in men.

 

How then can we properly approach exercise and strength training without causing injury while promoting strength, functionality, and health?

 

Core Restoration Through Effective Training

 

The best approach to healing a diastasis recti is core training versus a standard exercise routine. How we hold our bodies, how we stand, whether we have a tense, tight belly, our exercise regimens, and our breathing patterns all play part in core functionality or lead to a system fault. The biggest issue exercise is how often we compensate. Not because it’s a fault of ours, but because our body is intelligent enough to implement other bodily systems when another one fails.

 

Arbitrary sit-ups, crunches, and planks will not fix a core system failure. We need to train our core, not just exercise our core. In training, we are teaching our core to do its job, to manage load (weights and movement), our weight, and endurance. Being good at exercise does not properly train your core to be resilient, reflexive, and responsive. With a diastasis recti, the body has lost its innate support system it once had. However, it is not gone forever, but clearing the fog surrounding exercise and health is the primary goal to healing. It is what I work on daily in my Restore Your Core Program.

 

Some key ground rules when working to strengthen your care via effective core training are:

 

Do not bulge your abs when doing core exercises!

 

Do not brace (do not overreact or compensate during core exercises)

 

Do not bear down when doing core exercises. Bearing down is a movement similar to making a bowel movement. Do not add additional pressure to your abdomen.

 

Never hold your breath while doing core exercises!

 

These common cheats can worsen a diastasis recti. To learn more about effective core strength training, check out my Essential Strength page for strength exercises that cover your whole body head to toe.

 

Functionality Exercises for Diastasis Recti

 

Restoring your core is all about gaining functionality back. The exercises below are great examples of how to help build strength beginning from a basic level.

 

Candles:

 

Candles is a breathing technique that helps with ab contraction. This exercise can be done while in any position. Inhale normally and on your exhale, release your breath slowly (i.e. hiss, soft blow, between teeth) as if you were blowing out a lot of candles. If done properly, you should feel your abdominal muscles contract/respond.

 

Tabletop or Reverse Marching:

 

Lie down similarly to that of a diastasis test. On each exhale, practice candles. As you exhale, alternate bringing your knee, while still bent, toward your body.

 

Goddess Side Bend:

 

While standing with wide feet placement (knees aligned with feet), begin candles exhale and bend your knees slowly until they are level with your ankles. Stabilize your body by pressing your heels into the floor. Side bend by raising your arm while maintaining resistance. Repeat side rotations 3x and then return to a standing position.

 

Goddess Squat Twist:

 

Repeat steps outlined above but have your arms stacked across your chest. While in the goddess position, twist by using your ribcage and not your arms. Repeat side twists 4x and return to a standing position

 

Lunge with a Twist and Chop:

 

Practice lunging. As you bring one leg forward–all while maintaining correct posture–lift your hands, palms crossed, in front of your face. Then slowly begin to twist toward your forward leg. As you twist toward your forward leg, bring your arms across your thigh in a chopping motion.

 

To learn more about these exercises, click here

 

Exercises to Avoid

 

There are several everyday exercises and movements that those with a diastasis recti should avoid. You want to avoid any exercises that put extra stress on the midline. These can stretch or expand the abdominal wall and can lead to the condition worsening.

 

Avoid doing the following:

 

Yoga poses or stretching routines that stretch the abs

 

Most crunches

 

Full push-ups

 

Any exercises that cause your abdominal wall to bulge

 

Remember that healing will look different for each person. The time it takes to heal depends on the severity of the injury to the linea alba and connective tissues. Yet, you should be hopeful knowing it takes time! For some people it can take years to properly heal and to restore full function, but healing is possible.

 

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