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Hey,
So I've been strengthening my core / exercising etc etc since my third and final baby (April 2011) and I still have a 2 finger gap.
I've had 3 x c/s's (Jan 2008, July 2009 and April 2011).
I am a Personal Trainer so my technique is 'there' ;), and I would've thought the gap would have closed by now?
I also still have a random sensitivity above my 3 x c/s's scar and a slight 'verandah'.
Is it something I should get looked at? If so, by a GP or who? What is the procedure like?
TIA,
You would be pretty lucky to find a gp who knows more than you about muscle separation. A women's post natal physio is prob your best option. However a 2 finger gap is not uncommon after 3 kids, and I doubt surgery would be offered. They might be able to offer some alternative exercises.
I had stomach separation with my first and two years after my second its still there. I've done Pilates and ballet consistently and it's made little difference. I just assumed it would remain.
I've still got separation after my twins delivery - which was 2 yrs ago and also the nice overhang as well.
Without having costly surgery to correct the separation and remove the excess skin I've now just resigned myself to the fact that I'll never have a flat stomach again.
I've also invested in some good 'support underwear' - including the fact I still wear my recovery shorts - as this helps to keep things in place better and as I am lacking stomach muscle strength they also give support to my lower back as well.
I'm in the same boat. 3 kids, all c/s in 2008, 2009 and 2012. I had a 2cm gap after our first DS was born, then had a 5cm gap with DS2 (who was nearly 5kg) and DD also pushed it back to 5cm. I don't think I ever really got below 2cm in between each pregnancy. I was told that I may not get below 1cm again. I was considering doing some pilates to try and work on strengthening my core muscles. Also got the overhang after c/sections. Nobody ever tells you about that!
You could see a physio - strangely core exercises like crunches etc can make it worse not better.
Try googling "exercises for diastasis recti" and "Tupler Technique exercises".
:
Exercises
The following exercises have been shown to reduce the distasis recti separation
Core contraction - In a seated position, place both hands on abdominal muscles. Take small controlled breaths. Slowly contract the abdominal muscles, pulling them straight back towards the spine. Hold the contraction for 30 seconds, while maintaining the controlled breathing. Complete 10 repetitions.
Seated squeeze - Again in a seated position, place one hand above the belly button, and the other below the belly button. With controlled breaths, with a mid-way starting point, pull the abdominals back toward the spine, hold for 2 seconds and return to the mid-way point. Complete 100 repetitions.
Head lift - In a lying down position, knees bent at 90° angle, feet flat, slowly lift the head, chin toward your chest, (concentrate on isolation of the abdominals to prevent hip-flexors from being engaged), slowly contract abdominals toward floor, hold for two seconds, lower head to starting position for 2 seconds. Complete 10 repetitions.
Upright push-up - A standup pushup against the wall, with feet together arms-length away from wall, place hands flat against the wall, contract abdominal muscles toward spine, lean body towards wall, with elbows bent downward close to body, pull abdominal muscles in further, with controlled breathing. Release muscles as you push back to starting position. Complete 20 repetitions.
Squat against the wall - Also known as a seated squat, stand with back against the wall, feet out in front of body, slowly lower body to a seated position so knees are bent at a 90° angle, contracting abs toward spine as you raise body back to standing position. Optionally, this exercise can also be done using an exercise ball placed against the wall and your lower back. Complete 20 Repetitions.
Squat with squeeze - A variation to the "Squat against the wall" is to place a small resistance ball between the knees, and squeeze the ball as you lower your body to the seated position. Complete 20 repetitions.
It is also noted that incorrect exercises, including crunches can actually increase the distasis recti separation. All corrective exercises should be in the form of pulling in of the abdominal muscles rather than a pushing of them outwards. Consultation of a professional physiotherapist is recommended for correct exercise routines.[8]
In addition to the above exercises, the Touro College study concluded the "quadruped" position yielded the most effective results. A quadruped position is defined as "a human whose body weight is supported by both arms as well as both legs". In this position, the subject would start with a flat back, then slowly tilt the head down, and arch the back, contracting the abdominal muscles towards the spine, holding this position for 5 seconds, then releasing back to starting position. Complete 2 sets of 10 repetitions.
Do you have PHI?
Worth going to your GP and ask for a referral to see a specialist. It would not be considered cosmetic surgey to correct it surgically if it's determined to be medically necessary.
A GF had it done, it was very painful and recovery was very slow, at least 3mths.
The procedure itself was relatively quick, she also had liposuction at the same time and again it was claimable through PHI as it was considered medically necessary.
She was no where near as fit as you so your recovery time maybe better if you want to go the surgical path. The result was a flat as a tac stomach, it was quite amazing to see as she always had 'overhang' when wearing jeans.
A decent Physio also would be able to determine if it is 'fixable' or not without surgery.
When you have seen both Physio and GP, then the decision would be left up to you which way to go.
ETA: her separation was the same as yours.