Lattice Blog

Climbing Training with Diastasis Recti | Pregnancy & Postpartum

What is Diastasis Recti?

The two sides of your rectus abdominis (the ‘six-pack’ muscles) in your abdomen are held together by connective tissue, called the linea alba.

During pregnancy, to accommodate the growing feotus, this connective tissue thins and stretches, and the two parallel bands of muscle separate. This is called diastasis.

The degree to which people experience diastasis will vary from person-to-person. It has a large genetic component dependent on the make-up of your connective tissue.

Statistics on Diastasis Recti

6 months into pregnancy, 40% of people will have diastasis.

At time of childbirth, 100% of people will have diastasis recti.

With zero intervention, 60% of people will still have diastasis at 6 weeks postpartum. At 12 months postpartum, 32% will still have diastasis. This is because the muscles take time to adapt, become stronger and recover.

How can we reduce diastasis recti?

Lots of people don’t realise that you can continue to work your core during pregnancy; we want to continue to stimulate those muscles in a way that they can tolerate.

There will be some loss of core strength due to pregnancy – this is unavoidable – however, by working your core, you can minimise this.

However, it’s a common misconception that there is anything you can do to prevent diastasis recti altogether.

Listen to the podcast episode

Want to learn more about diastasis recti and…

  • Common misconceptions;
  • The difference between coning and doming and what these signify;
  • How to feel and monitor your diastasis;
  • The role of the deep core muscles and how we can manage the stress on our linea alba;
  • A practical way to find your deep core;
  • Core training for climbers during pregnancy and postpartum;
  • Hanging exercises during pregnancy and returning to these postpartum;
  • Ways in which we can modify or find appropriate exercises, taking diastasis into consideration; and
  • Ideas for warming up before climbing to help connect to our breath and deep core?

Listen to our podcast with coach Maddy and strength coach for pregnant and postpartum climbers, Joy Black.

Don’t have Spotify? Listen on other platforms.

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