Is this Exercise “Diastasis, Pelvic Floor, & Core” Safe?

Every time I share exercise options, I receive this question: Are these exercises diastasis safe? Prolapse safe? Pelvic floor safe?

The answer is: It Depends.

Is it true that exercises with bent knees are generally easier for those with diastasis recti to manage? Yes. But does that mean we should limit their ability to progress by creating a restrictive list of 'Do Nots'? No

I understand that navigating this can be frustrating, but when you grasp the concept, you realize it provides much more opportunity and flexibility with movement and exercise.

There simply can't be a one-size-fits-all list that applies to every person with the same diagnosis. For example, a woman 6 weeks postpartum with diastasis recti will be in a very different place in terms of muscle strength and endurance compared to someone who is 1 year postpartum. This also explains why some individuals with more advanced prolapse stages are asymptomatic, while others with a lesser degree may be highly symptomatic.

What it really boils down to is this: it's not WHAT you do, but HOW you do it.

Instead of seeking a list of exercises, consider this mental checklist when approaching an exercise:

1. Can you perform the exercise without holding your breath?
2. Can you perform the exercise without doming or coning at the midline?
3. If you do dome and cone at the midline, can you improve your technique to reduce it?
4. Can you do the exercise without feeling downward pelvic pressure or sensations of falling out'?
5. Can you do the exercise without leaking?

If you can answer yes to the above, then the exercise is appropriate—it’s that simple.
Apply these considerations to your movements to gauge whether you're ready to progress or if you need to modify a movement. Start tuning into the signals your body is sending you.

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Cheering you on ♥️
- Caroline Packard, DPT