Rectus Abdominis Diastasis (RAD) Management and Training Plan

Emma Boyes - Senior Physiotherapist, APA Continence and Pelvic Health Physiotherapist and Clinical Pilates Instructor

Diastasis recti (also known as Rectus Abdominis Diastasis- RAD) is the separation of the abdominal muscles. 

It is a common issue, especially among women during and after pregnancy. As a physiotherapist specializing in women's health, addressing RAD requires a tailored and progressive approach. In this article, we'll discuss the best course of action to manage RAD, including a targeted training plan and essential tips to assist in your recovery. 

Understanding RAD:

RAD occurs when the connective tissue (linea alba) between the rectus abdominis muscles widens, leading to an increased gap in the abdominal wall. This separation happens in 100% of pregnancies and takes place to make room for a growing baby. Improper exercise selection and increased pressures exerted on the abdominals during pregnancy can contribute to RAD. 

Assessment:

Before embarking on any rehabilitation program, it's important to assess the severity of RAD. A thorough examination by a qualified physiotherapist can determine the width and depth of the separation. 

Training Plan:

1. Engage in Deep Core Activation:

   • Begin with pelvic floor exercises, focusing on the transverse abdominis and pelvic floor muscles.
   • Incorporate diaphragmatic breathing to enhance deep core activation.

2. Progressive Abdominal Strengthening:

   • Start with gentle exercises like pelvic tilts and bridges to activate the core.
   • Progress to controlled movements to engage the abdominal muscles without causing excessive strain.

3. Pelvic Floor Rehabilitation:

   • Include pelvic floor exercises to strengthen this area, promoting stability in the lower abdominal region.
   • Integrate pelvic floor contractions during various exercises to enhance coordination and support.

4. Gradual Integration of Traditional Abdominal Exercises:

   • Once foundational strength is established, incorporate modified versions of traditional exercises like planks and crunches.
   • Focus on controlled movements, avoiding excessive intra-abdominal pressure.

5. Whole-Body Conditioning:

   • Include cardiovascular exercises and full-body strength training to enhance overall fitness.
   • Emphasize proper posture during daily activities and exercises to minimize stress on the abdominal muscles.

Tips for Diastasis Recti Management:

1. Avoid Straining Movements:

   • Steer clear of movements that excessively strain the abdominal muscles, such as heavy lifting or unsupported forward bending.

2. Posture Awareness:

   • Maintain good posture to support the spine and reduce unnecessary stress on the abdominal wall.

3. Gradual Progression:

   • Patience is key. Gradually progress through the training plan, allowing the body to adapt and strengthen naturally.

4. Regular Monitoring:

   • Periodically reassess diastasis recti with a physiotherapist to track progress and make necessary adjustments to the training plan.

5. Nutritional Support:

   • Adopt a balanced and nutritious diet to support overall healing and tissue recovery.

Effectively managing RAD requires a comprehensive and individualized approach. By incorporating targeted exercises, addressing core stability, and adopting a gradual progression, individuals can regain strength and function in their abdominal muscles.

Click HERE to schedule a consultation with Emma and receive a personalized plan that addresses your specific needs and ensures a successful recovery.