Diastasis Recti

Diastasis Recti is common and affects many pregnant women. It takes place when your abdominal walls separate. “Diastasis” means separation and “recti” refers to the rectus abdominis, which are the large vertical muscles on the front of the abdomen. When these muscle bands are stretched out, it can result in a belly “pooch.” Nearly all women experience this during pregnancy. If you struggle with this and cannot seem to get rid of your belly, no matter how hard you try, it might be time to incorporate PT and pilates into your wellness mix. Different from fad diets or rigorous extreme exercise routines, PT Pilates is doable and sustainable. It aims to improve your longterm health, and is superior to any “quick fixes.” 

What is Pilates?

Pilates is an exercise formed on the theory of Contrology. Pilates founder Jacob Pilates calls it, “the science of control.” Each movement is intentional and deliberate. Owner of HQHT and Physical Therapist Dr. Caryn McAllister believes that strengthening your core is the most beneficial thing you can do for your physical health. Core strength from deep abdominal muscles inside your body will help get rid of the “pooch” by strengthening from the “inside out” so you can get meaningful results. At HQHT, we incorporate Pilates theory and movement principles to offer a holistic PT treatment. We have a Pilates Reformer at our office located in Stamford, CT, but the benefit of learning Pilates is that the moves can be done anywhere. Whether you decide to get treatment at our health center or choose to do it in the comfort of your home, pilates is accessible. So if you don’t have a yoga mat to layout on? No worries: some of these moves can even be done on your couch as you watch Netflix… seriously! They’re convenient and accessible. 

Pilates tones you up; if you seek a leaner, stronger body, this might be the right exercise for you. It is important to note that the correct form of controlled movements is crucial. Quality of the movement matters. At HQHT, our team of specialized professionals can offer insight, technique, and proper training. Working one-on-one with a Physical Therapist and Pilates specialist will get you the results you want. Treatment plans are all individualized and may be covered by your insurance! Pilates offers other functional gains, including better posture, breath control, pelvic floor strength, improved digestion, and more! The benefits of exercise and movement may also boost cognition, release endorphins (those feel-good chemicals in your brain), and increase flexibility.

Pilates helps reduce the appearance of belly “pooches” by strengthening and gently rebuilding your abdominal wall. If you are currently experiencing diastasis recti, make sure to avoid strenuous exercises, like HIIT (high-intensity interval training) as it can worsen the condition. Target your muscles through mindful and gentle movements instead. 

Ultimately, remember that you are not alone! The struggle is real and common. 2 out of 3 women will experience diastasis recti in their lifetime. Former Bachelorette contestant Ali Fedotowsky-Manno has opened up about her post-Partum belly struggles. Her positive mindset is refreshing; she says she wants to honor rather than criticize her body. She told Shape magazine that when she looks at her tummy she reminds herself to feel “strength, power, and sacrifice… I’m left with the greatest gift — two beautiful children and the family I’ve always DREAMED of.” This is the kind of mindset we love to hear! Despite the urge to “get your body back”, remember that you are strong and powerful. You created life! That’s incredible! And just like everything, your body ebbs and flows– sometimes you are bigger, other times smaller. So remember to be gentle with yourself. And know that you are a phone call away from a team that wants to help you on your holistic healing journey. Call 203-212-4191 and book a consultation today!