DIASTASIS RECTI IN MEN Over 35 (FIX YOUR BELLY BULGE!) 

Glad it was helpful. 😊

Glad the video was helpful. 😊 Hope it goes well for you.

Glad it was helpful for you! Definitely best to get assessed by a doctor/physio. Hope it goes well for you. :)

For some people, surgery is the only complete "fix" for DR. But it all depends on your situation.

So glad you liked the video. 😊That's quite a story! I really hope you're able to see progress now that you know what you're dealing with..

8 cm ?? Hope you close that gap mate! Goodluck

How's it going?

Do u have a hernia or DR still?

Glad the video was helpful to you. 😊 It’s tough because there isn’t a lot of knowledge/support for DR, particularly for men. Most doctors don’t consider DR an important medical issue…so you’re often on your own to get help.

Glad you liked the video! 😊 DR does sometimes appear on athletic men, but most don't know what it is.

Glad it helped!

You're most welcome. 😊Be patient with yourself...hope it goes well for you!

So happy that the video was helpful! 😊Hope it goes well for you.

Thanks so much for your feedback. 😊 I decided to direct the video toward men because there aren’t many videos for men...so it’s easier for my video to get found in search. I also had a couple of male clients who didn’t know they had it, since the messaging is almost always aimed at postpartum women. Obviously the info can benefit women who have had babies, as well as women who have not (another underserved population, I’m guessing). I hope to assist as many people with DR as I can. All the best to you. 🙂

Yes, TVA exercises are great to strengthen the core and prevent low back pain!

Glad you liked the video Matthew! 😀 It's good that you're seeing a physio, especially if you're very active. Hope it goes it well for you! Oh, and I took up mountain biking last season and love it! 😊

I'm so glad the video was helpful. 😊 Let me know how it goes for you!

Hi Ivana sorry to bother you. I just have a couple of questions. Can I do side planks? I thought I read it was ok and also can I still get abs while having diastasis recti? Thank you 🙏

No bother at all! 😊 Generally, side planks are ok because they don’t directly stress the rectus abdominis. They focus on the obliques. Just be careful getting into the side plank position.

I'm glad the video was helpful. 😊 How are you doing with your DR?

I have that and was told also that it was a hernia! I'm 74 and it seems to be getting larger with time. mine is very large when I lay down and raise my legs. thanks for these tips.

@@IvanaChapman I still have it but I compensate for it by not doing anything that requires "sitting up" muscles. It isn't as apparent as before with my little "alien trying to pop out of my stomach". Until I was 70 years old, I was proud of my stomach that was hard from the swimming, sit-ups and weight training. Little did I know I was overdoing it. If I could go back in time to warn myself, I would say to take it easy on the muscular training but stay with the lap-swimming. Oh well....youth is wasted on the young.

Glad the exercises are helpful. Hope it all goes well for you! 😊Wishing you a speedy recovery from surgery.

Technically you diagnosed yourself based on my video, but I’m happy I could help. 😊 Also not sure who’s calling you fat, but that’s not very nice.

Hope it works well for you. 😊

Glad you liked the video! Have you started doing any of the exercises?

64 here, just found out what it is. Some of my Drs are like eehh you can't do anything about it. Time to fix the gut. Finally found a practice that is willing to help.

@ J Jr What is the name of the practice that is willing to help?

@@miketoole3548 The Christiana Care, Family Practice, Residents program....my PCP there is a 3rd yr resident doing a study on weight reduction etc, another Dr in the group gave me the referral to their physical therapist and they have a Sports Medicine Dr on staff with the Family Practice. I guess I finally got lucky!

Hope it goes well for you! 🙂

Glad it was helpful 😊

Glad you liked the video! It's always best to have DR diagnosed by a doctor/physio, but there's no harm in doing the exercises carefully in the meantime. It's unlikely that post nasal drip has any relationship to the DR...not sure what the mechanism would be there. But yes, weakness of the TVA, combined with a predisposition to DR, may be the cause. Hope it goes well for you. 😊

Mate, im literally in the same boat. I just found this out after my hernia been repaired. Im also 32. Did you managed to sort it out?

Glad you liked the video! Many exercises people do to try to strengthen their abs can aggravate DR...so it's very common to make that mistake. At least you know now what can be helpful. 😊

Many thanks for this video Ivana, it's really helpful. 👍🏼 I've been suffering with back pain during lockdown and I've put weight on too and recently noticed that I have this. I've started walking every day which has really improved my fitness and I've lost some weight too but need to get this fixed. I will start these exercises and send you an update. I know that everyone is different but could you sat how long it would be before I may see some improvement? Many thanks once again.

@Richard Meftah So glad you liked the video. It normally takes 2-3 months to see improvement in TVA strength. How much your DR will improve is dependent on a lot of factors (size of DR, age, strength of tissues, how much stress you put on the DR). Some people, like myself, continue to have a gap but develop good strength in the tissues. Hope it goes well for you!

@@IvanaChapman Hi Ivana. Thank you so much for your reply. I think I've put unnecessary stress on it when my back was bad last year but my back is a lot better now after 3 months of walking every day. My DR is definitely still there but when I exercise my TVA, I've noticed that my stomach doesn't seem to pop out and there's definitely some muscles working in there. I've learnt to be really careful with it and in particular, the way I get out of bed. I always roll out of bed instead of sitting straight up and that's taking lots of pressure off it. Ill keep up with your exercises and report back with a progress report soon. Many thanks once again Ivana, I really appreciate your help. Richard.

I'm happy to be able to help 😊

@@IvanaChapman I really appreciate your help so much and thank you Ivana. 👍🏼

Glad you liked the video. 😊 It’s odd that the CT showed no hernia, if you’re seeing intestine popping through. DR would only be a stretching of the area, while hernia is generally when organs push through. Might be worth getting a second opinion from another doctor, particularly if you potentially have intense physical activity coming your way.

Did you manage to fix the bulge at all?

Hi Rob! I’m so glad that your doctor has chosen my video for you to follow. And very glad to hear that you’ll be able to stay active in the way you want to. Hope it goes well for you! 😊

Glad the video helped! 😊

Glad you like the video! And so glad that you've subscribed. 😊 Not sure what you mean about the echo. Have checked on different devices and don't hear anything unusual (also had someone else check to be sure). Sorry the sound isn't good on your end.

Glad the video was helpful. 😊

I would suggest looking at Knees over toes guy (Ben Patrick). Especially training your Tibialis muscle as usually it's related to its weakness. Tibialis Raises are in order. Much Love, Karsten

Glad you like the video! Very interesting...I'm not sure if that's considered a traditional DR, but surgery can certainly lead to separation in various parts of the abs. Hope your recovery is going well. ❤

Glad that the video helped you. 😊It's great that you've had a doctor confirm that you have DR. Now you know what to do. Let me know how it goes for you!

Hi Derek, what did you doctor suggest to you for this Diastasis Recti? Also are you seeing a bulge when you stand or is it mainly when straining that area when sitting up or lifting etc? Thanks

@@theredfaceofficial Saw the same Doctor twice. 1st time she googled it 🤣 second time as I had what I can describe as a twitch lover right abdomen. She actually told me to visit her Gym 😒 bloody expensive Gym!!! As for lumps the only real visible one is left side top but doesn't stick out to bad. Whole abdomen curves outwards when I'm laying down and trying to get up. Been dieting and lost a Stone and doing exercises that Ivana recommended oh and cycling. Hth regards!

Glad you enjoyed it!

Glad it was helpful 😊

I just got diagnosed. How are you doing?

​@@R-Lee-sir how you were diagnosed...Test name please. ?

@@asifawan3823 a doctor examined me. It's called the "diastasis recti exam"

These types of exercises can be helpful for supporting the back. Just be very careful with your technique. DR and hernia sometimes occur together. Definitely worth getting a second opinion. Hope it goes well for you!

@@IvanaChapman thank you, I definitely will get a second opinion just to be sure.

Glad it was useful. 😊

This is exactly what happened to me. I thought i had a hernia

You're welcome! Do you have DR?

There is certainly a hereditary component to DR. Thankfully there’s generally no long term harm from DR and training the TVA can prevent it getting worse.

Glad you liked it 😊

I'm glad that video was helpful. 😊 Nothing to be embarrassed about, but I agree that having DR sucks. Lots of activities that I enjoy aggravate DR so I've had to be careful with certain things over the years. I'm also a martial artist and I know it's hard to avoid putting stress on the DR completely. Sometimes it's not worth stressing about! Hope the exercises help a bit.

Glad you enjoyed the video. 😊 Sorry to hear about your struggles. It can be difficult to find a solution to DR. It’s more complicated with a history of hernia as well. Hopefully you can find a doctor to help!

You're welcome! Let me know if you have any questions 😊

De nada! 😊 Also, it's normal for men to accumulate most of their excess fat around their belly/waist. The best way to reduce belly fat is through your diet, although exercise can be helpful as well.

Glad the video was helpful. 😊 I know, DR can be very unpleasant. But building up the strength in the area can prevent further aggravation of the DR.

Glad you liked the video. 😊 Ab rollers can be good ab strengtheners, but it's easy to go overboard. It's not always the main cause though. Have you had your DR diagnosed by a doctor or physical therapist?

Glad you liked the video! Keep in mind that these exercises don't "heal" the DR. They strengthen the underlying muscle to prevent further injury. In your case, you'll certainly want to discuss your DR with a doctor and physical therapist. Your oncologist may or may not know much about DR, since it's not their speciality. You're right, heavy weights to failure are probably not a great idea. DR belts can be helpful, but if you're doing weights that require a standard weight lifting belt, then that may not be ideal. Best to discuss with a physical therapist/strength coach who can assess your situation and give specific recommendations. Hope it goes well for you!

I'm so glad the video was helpful! 😀 After I noticed DR in a couple of my male clients a few years ago, I realized that the issue wasn't well known by men. And I didn't know much that much about it until I got it during my pregnancy either! Most doctors don't know much about it and/or don't consider it a major issue. But it can be unpleasant, uncomfortable, cause people to view their bodies negatively, and affect quality of life. So I think more info needs to be out there to help.

You're most welcome. 😊

Glad you liked the video! 😊 I don’t have any preference for bands, as long as they are specific to DR (flexible) and NOT the firm waist trainers that are marketed to help reduce waist size (something I don’t recommend). Apart from that, it’s important to get one that fits well for your size and shape.

You’re welcome. 😊

Glad you liked the video and I hope it goes well for you. 😊

Glad the video helped. 🙂

I can't say anything about your specific situation and what your outcome may be. There are too many factors to consider. It's best to speak with a physical therapist who specializes in DR. If you follow the directions in the video, you will improve your chances of healing the DR, but there's no way to know if you'll be able recover fully. In general, swimming is not recommended for diastasis recti. It's difficult to have abdominal control that doesn't aggravate DR while swimming. The "lengthening" effect I think you're referring to isn't recommended, since it tends to separate...not what you're looking for with DR. I certainly empathize with not wanting to have limits on your exercise regime. It's always your choice how much you want to do, whether it affects your DR or not. Hope it goes well for you!

I'm so glad the videos are helpful. 😊It can all seem a little overwhelming when you're dealing with something like this. DR can be a challenge for certain activities. Please let me know if you have any questions.

I have a lot of videos about weight loss and fat loss on my channel (just put "weight loss" or "fat loss" into the search bar). Exercise is far less important than nutrition for losing fat. You won't be able to lose belly fat specifically, but as you lose fat all over (through diet) you'll lose belly fat. It basically comes down to how many calories you're eating on a consistent basis. If you have specific questions about something I mention in a video, feel free to drop another comment and I'll clarify it the best I can. Hope that helps!

You're welcome. Thanks for watching! 😊

Congrats on the weight loss! 😊I can't imagine that the diet would have anything to do with the DR (Did you also start exercising more at the same time?). It's possible that you may have already had a small separation (from your previous sporting activities) and it's more noticeable now with the weight loss. Have you been diagnosed with DR by a doctor? It's important to make sure that DR is what you're dealing with. I think some golf movements could place a bit of stress on the DR, but if your mechanics are good that's less likely. If you do indeed have DR, then I think it's best to stick with TVA exercises for the abs, but it's always up to you how much activity you do. The exercises don't "heal" the DR, and in many cases the best you can do is limit further separation. Hope that helps a bit. 😊

Glad the video was helpful. 😊 There’s not a lot to add beyond what I’ve mentioned in the video. Depending on the condition of your DR, improvement may or may not be possible. I did a follow-up video because a lot of people were asking me whether or not it’s possible to fix DR: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-ZT_Bzo2_soo.html If you’re looking for variety in your DR exercises, I’ve got another video here: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-hGmxuv3cGlE.html Hope that helps!

You're welcome. 😊What questions do you have that I didn't answer in the video?

@@IvanaChapman Thanks for replying to me. Well one question I do have is would I ever be able to have a 6 or 4 or even 2 pack abs? My dome is pretty significant.

There's a lot that goes into a 6-pack or 4-pack. Genetics determine the size and shape of your abs. You also need to get your body fat levels low enough to see the outline of the abs. Sometimes you'll see bodybuilders with a 6-pack, but also a DR separation, like Ronnie Coleman here: www.ivanachapman.com/get-stronger-flatter-abs-by-healing-your-diastasis-recti/ The DR won't prevent you reducing your body fat levels, which is really what most people need so that their abs are visible.

@@IvanaChapman Thank you. I also have another question. I am not sure if it is related to DR but my upper stomach always seems to protrude and is sometimes stiff to the touch. It seems to prevent me from seeing a vacuum when sucking in my stomach. Do you have any idea what this is?

It's best to talk to a doctor about that.

Glad you liked the video. 😊So first off...have you had DR diagnosed by a doctor or physical therapist? You want to make sure you're not avoiding exercises unnecessarily. If you do indeed have DR, press-ups/push-ups are a possibility when the tissue gets stronger. And so are other abs exercises. Riding an exercise bike shouldn't cause any problems and there are a lot of DB exercises you can still do with DR. As for the constant sucking in of the muscles you mentioned, it's not a childish question and I've heard it many times before. Most physios (I'm not a physio!) I've spoken to believe that constantly sucking in and tensing can cause further issues (muscle tension and imbalances). Doing more isn't always better! Doing TVA exercises every other day is enough, as well as paying attention to your posture/core during lifting and twisting movements. Hope that helps!

@@IvanaChapman Hey thanks so much for the reply. Even clearing up those small questions is a huge help when I'm coming into this in the dark, knowing nothing about it. I massively appreciate it. I confess I do not yet have an actual diagnosis - with the way the world is just now my doctor's appointment isn't for another 3 weeks, and at that it will still only be a phone consultation initially. But from everything I've read online, I'm reasonably confident this is it. I've been carrying a lot of fat around my stomach, and then around 5 weeks ago I went from doing virtually no exercise at all to doing as much exercise as I could fit into the day, including 4 sets a day of crunches, leg lifts and press ups, and between 30 and 50 km on the bike. I've been shedding weight like crazy and getting muscle definition like I haven't had since I was 20, and the better my results got the harder I would work at it - particularly increasing the number of reps in my sets as they became easier. Then around a week ago I notice that when I really engage my abdominal muscles, I get this horrible bulge that starts just left of my belly button that goes up to my ribs. It's very firm, almost like tense muscle, but it vanishes without a trace when my abdominals muscles relax. No pain or adverse symptoms at all - just this bulge like something is trying to escape the left side of my stomach when my abs are properly engaged for a workout. I will of course still go to that doctor's appointment, but with the prolonged wait I would like to start trying to fix the problem now, while also keeping up the daily work outs to get back into shape without actively making the problem worse. I kind of ignored the bulge for the first 5 days after noticing it, and I fear I was just making it worse each day I kept pushing so hard at the push ups and leg lifts. Sorry to ramble on. Your insight here has been *extremely* valuable to me, so thank you so much for your time. You're an actual hero.

I wish there was an easier fix for DR and that I could just make it go away for everyone...then I'd be a real hero! It does sound like you've done a few things that make a DR possible. But the solution isn't simple, unfortunately. Avoiding aggravating activities is a good first step. TVA exercises can be helpful for strengthening the underlying muscle and taking the stress off the DR, but they don't actually "fix" the DR. So whether the issue will correct itself when you take the stress off or not is difficult to say. There isn't much clear research about conservative measures (like exercises) for DR. In some cases, doctors will recommend surgical repair. Hope it goes well for you. 😊

Yes, it’s a good idea to get things checked out by a doctor and physical therapist, especially with a history of hernia. Good luck!

It sounds like the benefits of doing squats and deadlifts are going to outweigh the risks to your DR, in your case. With good TVA control and sound technique, I think light squats and deadlifts can be used in some people with DR. Just don't try going for a 1 rep max, or anything like that! ;) Have you been diagnosed with DR and checked for a hernia? That's important to consider before determining what activities are safe. DR may be the reason that your gut sticks out, but it's important to find out because there could be many causes for that (digestive issues as well, may be possible).

@@IvanaChapman I’m setting up an appt with my Dr. Not going to lie…I’m really nervous doing lots of movements now. I’m extremely aware of my TVA like never before. I now know what my clients felt like when I was training them. 😀😀😀 thank you for the fast response.

Glad you like the video! 😀There isn't any way of targeting a particular part of the separated abdominals. TVA exercises strengthen the muscle underneath, so they're useful for any kind of DR (or just to provide core strength). Either the exercises from your physio, or the exercises I show in the video may be useful.

@@IvanaChapman thank you for the swift reply 👍

It's generally best to go with your doctor's advice, since you have an umbilical hernia in addition to DR. Often there isn't much that can be done about DR, non-surgically, apart from some strengthening of the TVA to protect it from further damage. The twisting action of golf isn't ideal, but if you really love golf, I would personally find it hard to justify giving it up entirely. It's probably worth paying attention to your mechanics, or even getting a physio to assess your technique to see how much strain it may be putting on your DR. Hope that helps!

Happy to help! If you can see a physio that specializes in DR, that would be ideal. P.S. Love The Crow and was just thinking about watching the movie again yesterday! 😊

Hey Ivana thanks for hearting my comment I’m just wondering as there so many video and there’s so many exersizes I don’t know what I’m meant to do once I see the doctor so should I see him and he will tell me what exersizes I should do? And how long til that bump can go away roughly and I read walking does a lot to help with pelvis so I’m gona start walking 10km plus a day that will help?

@@IvanaChapman thank u so much ivana appreciate that I will thank u and let u know how I get on cheers so gutted today :( I was lazy as anything the last 6 months as Covid hit and wasn’t working a chef by trade and always fit and doing long walks etc never knew something like this could happen through a long period of being lazy :( I know it’s not serious and u can get rid of it but yeah :( ok a ks again ivana appreciate the reply

@@IvanaChapman yeah it’s my favorite movie 🎥 hehe ok well enjoy it it’s the best lol

Walking doesn’t do anything specifically to help DR. If you’re carrying extra weight, walking will help burn calories and encourage weight loss...that helps reduce pressure on the DR. You can just start with the exercises I give in this video. That’s enough for a few weeks. When they become too easy, you can move on to different TVA exercises (I have a few videos on my channel). There’s no way of knowing how long it will take for the DR to heal. It depends on the strength of the tissues, your age, your genetics, how large the DR is. There is usually improvement in 6-8 weeks, but it varies from person to person.

That's totally up to you. Some activities may place a bit of stress on the DR, but it may not make that much of a difference (depending on the condition of your DR). It's best to consult with a physical therapist who specializes in DR to assess your particular situation.

I get a lot of questions about that, so I created this video: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-ZT_Bzo2_soo.html Hope that helps!

It really depends on the condition of your DR. If it's large and the tissues are weak, then jumping jacks may not be a great idea (because of the dynamic overhead extension). Best to check with a physical therapist about your specific situation.

Thanks! Unfortunately, there isn’t much good info about DR.

I'm glad the video was useful for you. 😊I don't like to be hard on MDs, there's a lot to know when it comes to medicine and it's constantly changing. DR isn't considered serious (unless there's an accompanying hernia) and it's not as well known that it can sometimes happen in men. Research studies about DR are few and they tend to be small and inconclusive. Even many physical therapists, who are more likely to be specialists in injuries like this, aren't always aware of what to do with the condition. So I just try to share what I've learned and hope I help a few people out there.

I'm with you bro. I went to ER when this happened and they said I'm ok. It's not a hernia, just gas. Gee thanks Doc. 2k later.

Yeah,I've noticed this dome shape in stomach a few years back & thought it was a hernia,I was told by a consultant that it's just fat,got in touch with gp today after i Googled & it came up with Diastasis Recti & gp got bk to me & said he thinks it is that,gave me a number for physio & said there's quite a lot of videos on RU-vid too which might help,so here I am...thanks for the info Ivana,I'll definitely be trying them excercises 👍🏾

You'll lived a life of service and obviously enjoy physical activity. I doubt that DR was the only injury you've had to deal with over the years. 😉 It's certainly good to know that it's DR rather than a hernia. And since you've already seen a surgeon, she likely told you that there are options for you. I always feel that it's useful to add TVA exercises to a workout routine, as training that area can give you better abdominal control overall. Hope it all goes well for you!

@@IvanaChapman - Thank you for your response! The surgeon actually printed off some information - including exercises which will help heal the DR - and went over everything with me. I am blessed to have people (including you) who care about others and who make a difference in our lives!

Thank you for your service!!

I am a retired firefighter. It can happen to anyone.

I am also a retired fireman. Though I have had an umbilical hernia repair, this was a new one for me. At least it is fixable without surgery.

Hope it goes well!

@@IvanaChapman thank u ivana is there any way I can donate to the channel in the near future to thank u for your help?

Thanks for the kind offer, but I don’t take donations to my channel. I’m happy to help! I run an online coaching business and I use RU-vid to help more people than I can 1-on-1. Please continue to support my channel by watching my videos, liking, and sharing with anyone who might benefit...that’s all. Thank you! 😊

@@IvanaChapman that’s cool I will spread the word for sure thank u so much and I hope things all go well thanks 🙏 again 🙂

👍

Medical opinions vary about the potential outcome of physiotherapy and surgery for DR. It's great that you've had your specific condition assessed. What are you planning to do?

@@IvanaChapman took me a while to come back to you :-) I am currently working hard on losing weight and exercising but avoiding intensive abdominal work / crunches. Once I reach a better weight / shape then I'll reassess for the abdominoplasty if it sill bothers me. Might be a couple of years yet!

Glad that the videos are helping! 😊 There are a lot of factors that affect healing, primarily age, tissue strength, and the size of the separation. Generally after about 8 weeks of consistent TVA exercises and avoiding aggravating exercises (heavy lifting, bending over under pressure, jackknifing) you'll see improvement in the condition (strength and hopefully the size of the separation) of the DR. How large is your DR and how long have you had it?

@@IvanaChapman I'm not really sure how long I've had it. I recognized it in the last year doing ab work. I started lifting quite heavy to help with testosterone issues and noticed after some pretty heavy squats. Mine is a 2 finger wide gap. I've been doing some TVA work for about the last 3-4 weeks.

@@tommycummings4018 So luckily it's not too large. Are you getting doming/coning during activity? Try to avoid the heavy lifting (squats, deadlifts). You can do things like lunges and Bulgarian split squats in the meantime, but anytime you're lifting make sure that you're activating the TVA prior to your movements. That will probably require you to take the weight down a bit. It can be frustrating - I know! Keep up with the TVA exercises and see how it goes.

@@IvanaChapman Thank you!!

Happy to help! 😊 Let me know if you have any other questions.