The Dilemma of Diastasis and CrossFit
Clients who are actively engaged in CrossFit often question whether they need to cease their workouts when they have a diastasis. The good news is that you don't necessarily have to stop working out altogether if your abdominal muscles are separated. However, it's crucial to modify your workout routine to support the healing process and effectively close your diastasis. In this article, we'll explore the importance of modifying your CrossFit workout and provide guidelines for a diastasis-safe routine.
The Initial Six Weeks: Focus on Healing and Muscle Development
During the first six weeks of the program aimed at closing your diastasis, the primary objective is to foster abdominal muscle strength and increase awareness while allowing the connective tissue to heal. Consequently, certain modifications are necessary to optimize your progress. Here are the key considerations during this initial phase:
- Avoid Classes and Sporting Activities
- Cardio Exercises to Avoid
- No Running, Jumping, or Weightlifting
Transitioning to a Diastasis-Safe Workout: Week Six and Beyond
After the initial six weeks, once you have developed transverse muscle strength and awareness, you can gradually reintroduce workouts into your routine. However, it's crucial that these workouts are diastasis-safe, meaning they prioritize engaging the transverse muscle and avoid putting stress on the connective tissue. Here are some guidelines to follow:
- Engage the Transverse Muscle with Every Repetition
- Avoid Exercises that Stretch Connective Tissue
Modify and Thrive
While it may seem disheartening to modify your CrossFit routine when you have a diastasis, it is essential for proper healing and long-term success. By adapting your workout during the initial six weeks and transitioning to a diastasis-safe routine afterward, you can continue to enjoy the benefits of CrossFit while effectively closing your diastasis. Remember, modification doesn't mean limitation, but rather a strategic approach to protect and strengthen your core.
To learn more about Diastasis Recti & the Tupler Technique® read this article: DIASTASIS RECTI RESEARCH AND EVIDENCED BASED EXERCISE PROGRAM
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Watch the short video below to know what a diastasis is.