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

[@IvanaChapman]

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[@gvivo2120]

Kudos, Ivana... You hit the bullseye for diastasis recti. Thanks for the clarity of your explanation

[@boomerguy9935]

As a 71 year old man who thought he had a hernia and was diagnosed with this, I thank you! In my youth, I did extensive swimming and sit-ups which I think may have caused this.

[@IvanaChapman]

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

[@garybarrett5622]

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.

[@boomerguy9935]

@@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.

[@kokyudosa]

I've had DR since my teens but I didn't know what the doming in my abs was so I focused on crunches, planks, and burpees to help flatten my stomach. My condition went undiagnosed until my 50th birthday when a new GP commented on my naval hernia. I have an 8 cm gap that I am working on closing. Thank you for this video!

[@IvanaChapman]

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..

[@dennfoo]

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

[@petriano1]

How's it going?

[@branem.2254]

Do u have a hernia or DR still?

[@rapssss]

I'm 37 and I have diastasis recti. It caused my umbilical hernia to be bigger and I'm already scheduled for repair. Thank you for this material as it's very helpful.

[@RiotNY]

I'm turning 36 and I've just been diagnosed with this after being convinced that I had an abdominal hernia because of the painful bulge that would appear above my belly button after eating that I could "push" back in. Went to the Dr. and a CT scan later showed no hernia, but he told me I had DR and really the only way to heal it would be surgery which he didn't recommend. I now realize that that painful bulge is actually my intestines! After doing my own research and coming across your video and others, I'm now a bit relieved that there are at least exercises I can TRY to heal this by performing. My only worry is that I may be going through a police academy soon that will require pushups and situps for the physical standards and not having it healed will cause me issues. Thank you for posting this.

[@IvanaChapman]

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.

[@nunbeam]

Did you manage to fix the bulge at all?

[@charlessmyth]

I've leaned that I'm doing all the moves that makes the condition of my diastasis recti worse, instead of better. Good to know :-)

[@dancooper6447]

I was diagnosed with Diastasis Recti today by a surgeon. I thought I had a hernia but she did a quick test and let me know what it is. I am a 59 year old retired Marine (served for 30 years). I retired 10 years ago but still exercise at a strenuous pace and do ab exercises at multiple sets with 25 reps each set. I can only imagine the damage I have done...

[@IvanaChapman]

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!

[@dancooper6447]

@@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!

[@timpratt8266]

Thank you for your service!!

[@timburgess7607]

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

[@thomastaylor321]

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.

[@diamari91]

I literally just woke up today and noticed a weird bulge in my abdomen while I was lifting up from my laying position. Painless aside from a weird discomfort under my ribcage, that I get in my stomach when full from eating. I WILL be scheduling an appointment but thank you so much for this video! I had no idea what a hernia even is, but now I guess I’ll learn. Newly 32 btw 😂

[@russellbarnes4468]

Apparently I've had DR for several years now. I showed my Dr., who brushed it off and told me not to gain any more weight, but did not diagnose it. I suffered a heart attack just over a month ago and brought it up in the cardiac rehab class. I was a bit concerned with the core exercises making it worse. None of the nurses knew what it was an assumed it was a hernia. I will definitely pass on your name so they can educate themselves. Thank you for posting this video. I now feel I can begin to repair myself.

[@IvanaChapman]

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.

[@MrJabbafett]

I'm happy to see you're still replying to comments on this. I just noticed the other day in the shower as I was leaning back into the stream that I have a vertical bulge in my abdomen that recedes when I stand straight up. I haven't see my doctor just yet about it, but after searching for information on this I found that it is likely DR. I'm 32 years old, not overweight, and up until covid locked everything down I was relatively active. I do have post nasal drip which causes chronic throat clearing which I believe may be a cause - That paired with gradual weakening of my core over the last couple years of inactivity. I'm going to try these exercises for the next few months and hope to resolve this without any sort of invasive treatment. Thanks for information, very hard to find specifically for men.

[@IvanaChapman]

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. 😊

[@richardpalinkas1339]

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?

[@johnfeather5405]

My doctor told me I have this last year during my physical, but only said surgery is the fix. Glad I found your video. Thanks 😊

[@IvanaChapman]

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

[@RichardGrinnell]

Today, at 77, I had asked my doctor why my belly had a bulge when I was lying down and lifted my head or legs a little. He told me I had diastasis recti. The last number of years I have had a bulging stomach and thought it was just weight. So, this video was very helpful. Thanks for thinking of us men, you know, the ones who never admit anything is wrong with them 🙂. Now I just have to start some simple, non-stressful exercises. Thanks again.....Richard

[@IvanaChapman]

Hi Richard! So glad to hear that my video was helpful. 😊 It's great that you're admitting something is wrong...and doing something about it. 😉

[@tomrecny6437]

Really informative video, can’t thank you enough. I’m a 64 yr old male and developed DR after some extensive shoulder surgery. I slept in a recliner for 3 mos during recovery and frequently used a jackknife motion to get up and to avoid stressing my arm & shoulder. I developed an umbilical hernia at the same time trying to suppress coughing. Both proved painful over time. I had the hernia repaired which help relieve some discomfort. I continued to jackknife getting out of bed not knowing this was not good. I will start using your recommended TVA exercises and work on dropping some weight. My Surgeon never mentioned TVA exercises. I’m very grateful to you.

[@IvanaChapman]

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

[@hemmerch]

This was an exceptional video thank you for all the info

[@DuayneHoward]

Got it after having a 2nd hernia mesh repair back in 2015. So grateful to have found this! Thank you! 🙏

[@IvanaChapman]

Glad it was helpful. 😊

[@boodle4960]

41 year old man, been in shape my whole life. UR RIGHT, almost zero help on the internet for me. THANK YOU

[@IvanaChapman]

Glad it was helpful 😊

[@R-Lee-]

I just got diagnosed. How are you doing?

[@asifawan3823]

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

[@R-Lee-]

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

[@0713mas]

Thanks for posting! As a man who was once very fit in my 20s and into my 30s weightlifting and doing martial arts. I now find it very embarrassing to have this issue. It also has made working out more of a chore and unenjoyable, to say the least. I'm definitely gonna give this little routine a try. Thanks again

[@IvanaChapman]

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.

[@Sveinbeard]

I have just been diagnosed with this at 60. I first noticed it a couple of years ago. Great video, thanks.

[@IvanaChapman]

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

[@jjr6929]

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.

[@miketoole3548]

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

[@jjr6929]

@@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!

[@garygtejada9768]

great video! You are really knowledgeable! I am a 40-year-old male, and I have diastasis recti myself; therefore, I loved your reference to Ronie Coleman.👏💪🙌

[@infamousbboy]

this was way more informative than the visit to my doctor's office

[@IvanaChapman]

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

[@robertsteinmetz4084]

I have had this for years after doing Sit ups and crunches in my earlier years, trying to get a firm stomach. When I am at the offices of the few Doctors that I visit, no one seems to be concerned that I have it or made any suggestions for PT to make it better. When I try to get up from the laying position, you see I have the Dome Effect. SO I appreciate these videos! Although I am a bit concerned now that I have developed an Umbilical Hernia.. Course at 70 years young, I am wondering how well it will work or even if it matters at this age.

[@IvanaChapman]

Thanks for watching! Please leave any questions below and I'll do my best to help. 😊

[@richardmeftah2569]

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.

[@IvanaChapman]

@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!

[@richardmeftah2569]

@@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.

[@IvanaChapman]

I'm happy to be able to help 😊

[@richardmeftah2569]

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

[@joeharkin5814]

Thanks for a man’s point of view

[@woosheroes494]

❤️ Thank you for diagnosing my problem. I'm 60 and for the past 10yrs have been suffering. Now I know what's been causing my doming bulge and bellybutton hernia. Doctors didn't diagnose anything. You did. And, I thank you so much. But, it doesn't stop other people calling me fat. Which I'm not. It's just this popping out bulge 3cm above my bellybutton.

[@IvanaChapman]

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.

[@Bangkokguitar]

Finally, after lots of searching! Thank you.

[@jeffcessna]

I remember looking at my stomach one day and saying to myself. "What the hell happened to my stomach it has changed shape" Found out I have an umbilical hernia and now I find out it is called Diastasis Recti. Happy there are ways to fix this with out the mesh surgery.

[@IvanaChapman]

It will depend entirely on your particular situation. The combination of hernia and DR is more challenging. In some cases, surgery is the only option for a significant improvement. What has your doctor said about your options?

[@jeffcessna]

@@IvanaChapman Hi Ivana, I haven't actually talked to my doctor about it. Perhaps I don't actually have a hernia. All I really know is that I have a bump by my belly button when I have a larger belly. When I am not overweight I don't have that problem. I am back in the gym and will be losing it, but also incorporating the exercises into my routine, so hopefully it isn't a problem anymore.

[@IvanaChapman]

It's probably still a good ideal to see a doctor. Hope it goes well.

[@colnagorob]

I'm in England. I'm an otherwise fit 66 year old - I went to my doctor believing I had an umbilical hernia - she spent 2 or 3 minutes wth me and said "no you don't, it's diastasis recti". A few days later she chose your video and sent me your exercise plan - so off I go and thanks v. much. I'm glad cycling isn't off my agenda -- I used to be a competitive cyclist 45 years ago and couldn't imagine not doing 20 - 40 miles on my bike a cuppla times a week - I'm back at it! - Thanks a lot - Rob

[@IvanaChapman]

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! 😊

[@Anistemi_607]

This is fascinating and makes complete sense. Would you say the following is correct: That inner layer of muscle is responsible for keeping lower organs in place. Sucking in while doing your exercise allowed that muscle to contract to a smaller diameter and stretch to a flat abdomen. Prioritize the inner muscular wall. Then work on core strength. Avoid core exercises that tent the belly wall. This is a big difference from current teaching. Sit-ups equal flat abs.

[@Boogieplex]

Im a 50 yrs old man and had a sudden weight gain in my belly. I think this was in part what caused my umbilical hernia and diastsis recti. Im currently on the couch recovering from the hernia surgery yesterday,but unfortunately the Dr did not address my DR. I climb telephone poles for a living,so thanks to this video i am going to change how i pick up my 28 ft ladder off the ground. Not sure I completely understand your excercises,but will try and watch again. My question i s what excercise and diet will help most in reducing my belly size? Im 5’8 and weigh 225 lbs,most of my weight is in my belly. I dont drink alsohol but have a “not so” good diet. Thanks

[@IvanaChapman]

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!

[@t.s.1577]

Thank you thank you! Fantastic video! I’ve watched quite a few of these on healing diastasis rectus, but yours is extremely clear! Was wondering what your opinion on splinting is?

[@IntegralEarthling]

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

[@minniemouse5108]

I just browsed 10 different videos and yours was the best instruction. Try to fix the echo in your video though. Sounds like you're yelling. But you're intelligent and I'm going to subscribe.

[@IvanaChapman]

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.

[@royking7298]

I just got scheduled for umbilical hernia repair surgery. Ugh! The surgeon identified my diastasis recti and told me to google the exercises. Of course I cam directly to youtube. Thanks for the exercises. Starting today so that this will be repaired soon.

[@IvanaChapman]

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

[@nickrubino5292]

Thank you so much for this Ivana! I felt alone thinking only women had this condition. I’ll be doing the exercises.

[@IvanaChapman]

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

[@nickrubino5292]

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 🙏

[@IvanaChapman]

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.

[@dcn2376]

this has really settled my mind as I have had what I now know is DR, NOT a MASSIVE vertical hernia. will absolutely combine the TVA exercises with trying to get the visceral fat down which is causing my Dad bod 😢 THANK YOU

[@IvanaChapman]

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

[@TR-fm5tc]

Just found out I have this. Was misdiagnosed with a hernia. Never heard of it so thanks for the consideration! Mine is 3 fingers wide so I’m starting these exercises immediately…

[@DMAC1966]

Thanks for this! I've unknowingly suffered from this for quite some time now. First I knew was when I was getting abdominal pain like electric shocks every few seconds and I was getting lower and lower to the ground. Ended up on all floors in my living room. Anyway just been to the Doctors today as I thought it was a Hernia only to be told its Diastasis Recti

[@IvanaChapman]

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!

[@theredfaceofficial]

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

[@DMAC1966]

@@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!

[@SolSearcher]

Very informative! Thank you!

[@IvanaChapman]

Glad you liked it. 😊

[@pasco1230]

Thx. Just went to my doctor. I am having a CT scan to verify if it's DR or an epigastric hernia.

[@dalef1860]

How often can you do those 2 exercises? Everyday ? Or Every other day? Thanks

[@veganreikiangel]

Wow, I'm pretty sure this is exactly what I have. And the last couple years during the pandemic I've gained a lot of weight around my belly, and with my allergies I've done a lot of coughing this year and I usually get out of bed in exactly the way you said we should avoid and just a couple days ago I was laying over my exercise ball stretching my back and notice the doming affect right above my navel. It's really not painful although I noticed the soreness around my ribs. I'm trying to work on getting in better shape and losing some weight and will definitely start incorporating these exercises. I just hope that my jobs don't inflame it worse. I'm massage therapist and spent a lot of time leaning over a table and also worker retail job where I'm standing for hours

[@matiasbarth5121]

For years I did exactly the exercises you said NOT to do in order to fix my belly bulge, lol. Thank you so much for this video!

[@a990dna]

Ivana, I have DR. I started noticing this when I turned 55. I'm 66 now and is much worse. I wish there was an easy fix for this. It's embarrassing to say the least. I'm going to have to do something about it. Thank you for the insight and coaching.

[@IvanaChapman]

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.

[@RichardRiendeau]

Total lack of 411 for men. Any information is welcome, thanks!

[@billroberts9182]

Thank you!

[@enriquetovarvera8592]

Thanks a lot. Iam 35 years old and I have been gaining weight for the last 3 to 4 years. I first noticed a little doming happening when I started working out to lose the extra weight (By the way, it happens that weight tends to acumulate around the belly and waist for me). I couldn't really find much infomration on the excersises but you just solved it. Thanks a lot from Mérida Yucatán México, saludos y bendiciones.

[@IvanaChapman]

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.

[@anthnorm]

Thank you. I was wondering what the dome effect was all about. A quick search led me to this video and I now understand. I will see a physician to get a diagnosis. Again, thank you.

[@dianegough7722]

Thank you so much for this video. I've been doing ALL the wrong excercise 😱.

[@IvanaChapman]

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. 😊

[@ryanchapman2450]

I don't have DR, but TVA exercises have helped me in other ways such as reducing lower back pain etc... Great video!

[@IvanaChapman]

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

[@SL-kx1uq]

That was excellent thank you.

[@Mr.Smalleys]

I started doing situps after 6 months of gym, happy lifting , unsteady treadmill then one day doing a sit up and whats that little alien trying to pop out of my belly, since then videos like this (yours) are most helpful, thank you.

[@IvanaChapman]

Glad it was useful. 😊

[@hunterlawrence7228]

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

[@mikemolaro4198]

Thanks. Im a fit 39yo who had to get an umbilical hernia surgery lasy year. Ever since than things havent been quite the same. Thanks for this info.

[@ovandocarter6377]

very well made video

[@sd9106]

I was just diagnosed with it, not to mention I had a double hernia repair 4 years ago. Part me is thinking that just maybe the surgery could have something to do with this, however I don't believe any MD will confirm my theory. The person who works for the surgeon who told me the diagnosis just said I could have cosmetic or something like plastic surgery to repair it. How crazy of an answer is that. I'll be meeting with my personal MD soon to see what he has to say. It looks I am going to need to do some exercises to help. Right now the pain is sporadic and tolerable. Thanks for doing this video it was very helpful.

[@IvanaChapman]

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!

[@matthewbuchan5811]

@IvanaChapman. Is it the gap between the abs that needs to be 2 finger widths apart or is it the coning that has to be 2 finger widths apart. I’m asking this as my cone is slightly more than 2 finger widths but the actual gap between my abs is around 1 finger width wide. I’m 48 and was 18 stone. But have worked out at the gym and I’m now 15.5 stone and I’ve lost almost 4 inches around my hips.

[@modulator7861]

Excellent explainer! Thanks So much, Ivana!

[@IvanaChapman]

Glad it was helpful 😊

[@smoothpicker]

I am so glad I found this!! My dr. Diagnosed me with a hernia and was in the process of scheduling surgery. I have a fairly large peak in my stomach when I sit up from laying down and so I googled what all could cause it and I researched d.r and found your video. I'm going to get a second opinion to be sure it's not a hernia but all my symptoms point to diastasis recti. Back pain is awful and because of the back.pain I noticed I'm walking hunched over so I'm really hoping these work for me!!!!

[@IvanaChapman]

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!

[@smoothpicker]

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

[@Greg0r369]

thank you, great info

[@davidholloway-bone304]

Thanks so much for this. I've developed a 5 inch in length ridge that sits about 1 inch hi and it appears I have also developed an umbilical hernia. I have now to my MD about the hernia and have cut all weight training until its resolved. Thank you 😊

[@IvanaChapman]

Hope it goes well for you! 🙂

[@OntarioAndrews415]

Thank you, thank you and thank you. I'm a guy and I have it. I saw a PT for a little while then COVID-19 hit and I never went back. Before getting this condition I did crunches along eating less junk. Those were the days when I could relatively easily drop 10-15 pounds in a couple of month. However, now that I have this condition I have done anything. Anyway, so here I am on YT and just searched for this condition for men and found you. I will start that floor exercise and see how it goes. Again, thank you Ivana. Cheers!

[@IvanaChapman]

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

[@diko834]

Great video. Didn't realize I have this until my dietician pointed it out. I will try these moved. Tnx again.

[@IvanaChapman]

Glad the video was helpful. 😊

[@aaronbrungardt2917]

As a 46 year old dude, I've had this nearly all my life. No doctor has ever told me about this, and I am just now finding out about it thanks to the Internet. I've shown it to doctors over the years, and nobody has said a word about it. It just infuriates me that our wonderful health professionals that we spend half our income on can diagnose a problem as well as an average car mechanic and predict the accuracy as a meteorologist. So thank you Ivana for being on KZbin and informing us middle aged guys that our guts aren't just an ordinary gut like the overpriced MDs would have us believe.

[@IvanaChapman]

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.

[@bartenderzzz]

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.

[@jonathanjackson2587]

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 KZbin too which might help,so here I am...thanks for the info Ivana,I'll definitely be trying them excercises 👍🏾

[@MrNairvinod]

Thanks a lot for the complete information

[@Lithonion1]

Great video. I noticed mine when I started to ease back into some basic exercises. I had surgery to removed my left kidney due to cancer and where they put one of the cameras in is where mine is.

[@IvanaChapman]

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. ❤

[@khalidjatuk1]

Really appreciated ❤

[@euanmacleod3738]

Thanks so, so much for this video. I've been pushing really hard to get back into shape in recent months after having gained a lot of weight in the last few years, and I've probably tried to do too much too fast with very frequent sets of press ups and leg lifts, but it's just so deflating to be coming up against this issue. Can I ask are press ups also out of the question whilst I have this problem, and will I be able to do abdominal exercises again in the future if I build up enough strength? Am I still okay to lift dumbbells and use an exercise bike without making the problem worse? Also, maybe this is a really childish question, but would it also help if I was sucking in my stomach and tensing those muscles as much as possible as I go about my day to day? Like, would doing that build up strength for this core muscle? Sorry for all the questions! Thanks again for everything you do.

[@IvanaChapman]

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!

[@euanmacleod3738]

@@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.

[@IvanaChapman]

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. 😊

[@drumwish2010]

i am overweight and 61 years old i've worked heavy work all my life and i have a fairly large cone/alien that bulges out when i sit up out of bed or do a sit up position in general. If I drop the weight and do these exercises will it heal or will i need surgery?....i'm trying real hard to lose weight but I have a lot of issues i'm dealing with. diabetes hashimoto's gout and of coarse obesity ..about 50 pounds overweight. I'm really trying hard and doing everyhing I can thing of to stay away from surgery. losing weight is obviously my first step. I am going to get healthy i am determined I'm sick of my quality of life I just hope the diastasis recti goes away with the weight loss and no surgery.

[@IvanaChapman]

It’s great that you’re focused on improving your health and that you’re heading in the right direction. 😊 I can’t say whether your diastasis will heal without surgery. I’m not a doctor or surgeon and I don’t have the knowledge or experience to assess your individual situation. Certainly losing weight will help (for many things) and start to ease the pressure on the DR. And doing the exercises will help strengthen the area. But it is a process and it’s hard to say what the final outcome will be.

[@IvanaChapman]

Still, I want to encourage you to keep at it. Taking better of your health and losing weight will have many benefits, so no matter what the outcome with the DR I think it’s worth it. I’ve got lots of videos here to assist you with your weight loss journey. Feel free to reach out if you have other questions. All the best on your journey! 😊

[@IvanaChapman]

@Alarum What That's incorrect. The outcome depends on the severity and size of the DR, but in some people it can be healed to the point where the tissues are strong enough to avoid coning/doming (which is the key feature of DR). In many people, the gap will not completely close again, but the tissues will get stronger. It's estimated that about 60% of pregnant women get DR, but the majority will recover (or aren't even aware of it when they have it). DR can indeed be improved with exercise and avoiding stressing the tissues. Obviously, in some (more serious) cases, surgery will be the only option.

[@JohnMabbott-B6B]

Thanks!

[@IvanaChapman]

Thank you! 😊 I’m very glad that you found the video helpful.

[@niconine268]

Thankyou. Sweet content

[@IvanaChapman]

Glad you liked it 😊

[@davidgarrison1988]

Hi , I am a 60 year old male and have had DR for a long time and my father also had it . I believe mine is severe and I'm always in pain . I've had CT scans and my organs are all fine but Dr's seem to not be too concerned about this type of thing and tell me it doesn't usually hurt and then it's all forgotten probably because I have so many other problems. I have heart issues we're working on and I have major back and neck pain daily. I sleep I a recliner and have to do a major sit up just to get out of it a few times a day from laying down because of afib and palpitations. I'm looking into a lift chair for now but I'm so frustrated at the Dr's for brushing this off when I'm sure mine is very severe. I guess I'll keep trying because I believe it's causing lot of other pain problems.

[@IvanaChapman]

Sorry to hear that you're having a hard time. 😢 DR itself generally doesn't cause pain, so the pain you're experiencing may be due to something else. DR tends to be a separation without much medical consequence (apart from perhaps a risk of hernia and maybe some lower back pain). So perhaps your doctors are focusing on other things, because they don't believe the DR is a major issue for you? I hope you're able to get the help you need.

[@scchase421]

Thank you so much. Doctor's have told me there was nothing I could do about this. Insurance considers the surgery cosmetic and will not cover it. Thank you for new hope!!!

[@botfoblhrp]

i love you for doing this video. when my (female doctor) looked at me when i said i had pregnant woman belly, like i was stupid, forgot the name, but had no after thoughts even as i explained why. after i started talking to alot of people, turns out lots of people have this problem, even skinny people lol. this first i see for trying to help the problem. crunches make it worse, looks like a alien getting ready to rip through my guts when i sit up.

[@IvanaChapman]

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.

[@norseko]

Thank you a most helpful tutorial, I will give it a try.

[@IvanaChapman]

Hope it works well for you. 😊

[@poneklr]

Could this happen due to surgery? 25 years ago I donated a kidney to my first wife and they cut me from below my sternum and followed my ribcage almost to my waist. I have a 16" scar. I have also put on a lot of weight in the past three years and need to drop 90lbs to get back to a solid healthy weight for me. I am 53 years old. Thank you.

[@IvanaChapman]

Yes, any surgery in the area could potentially contribute to DR.

[@poneklr]

@@IvanaChapman Thank you for taking the time to reply.

[@quintonclarke8560]

I am 19, and just today realized I had a dome appearing in the middle of my abdominal area while doing flutter kicks. I believe it is DR but am scheduling to see a physiotherapist within the next couple days. I feel as if I have to halt weight lifting and focus on completely healing this potential DR. Is it ok to continue weightlifting? Should I be worried about a DR? Will it affect me in the future? Thank you!

[@IvanaChapman]

Some weightlifting would be ok anyway, but it's best to avoid the exercises I mentioned. You'll know more when you see the physio in a couple of days. Speak to the physio about your concerns. They'll know most about your specific situation. Hope it goes well for you!

[@RowdyKage]

Any updates?

[@dassa0069]

Thank you Ivana.

[@russellritchings8082]

i have had this problem for way too long, never known what is was until a KZbin video last night, now i know after watching this video on how to go about fixing it. always thought the doming was just a part of having a large belly, which i have been working on losing of late. so sad i liked doing yoga as well.

[@J-SMR]

Awesome video. I've just noticed this in myself and need to get an appointment with the DR but this is great information

[@IvanaChapman]

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

[@LutefiskSavage]

are there any modifications or additional exercises for men who've had a surgical incision between the solar plexus and navel. I had a spleenectomy a number of years ago due to internal injuries and my abdomen hasn't been the same since. It's always looked weird with that angle sticking out no matter what I did to fix it.

[@TKennedy9]

I knew I had a poor core. This is why. Been scared to do core workouts because of my belly button hernia. I really need to take off more weight before getting it repaired. Luckily I don’t have pain. Great video

[@IvanaChapman]

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

[@mtlcub]

Wow... Thanks for this video! So much information! It's great to find that kind of info and not only focused on post-pregnant women. I knew I had something but never knew what it was, until I google it, and got your video :) For sure the Covid weight didn't help :( Definitely, I'll check with Dr but also with my gym trainer to adjust my gym routine! So in your video, you said no deadlift (obviously) and squat too. I assume any exercises that make the core/belly move are big no... but if you feel the core/belly not moving, then should be ok? I guess, it's perfect time to focus on cardio then. Thanks again for the very informative video!

[@minutofgroundhog]

I didn't know what was going on( neither did anyone else) Thanks !

[@IvanaChapman]

Glad it helped!

[@rcll9751]

I've been trying to use swimming to help ameliorate this. I am such in unchartered water with this problem (no pun intended), as I've never had anything but a very flat stomach, but I'm now inclined to think the elongated movement of swimming with my head always under water and looking straight down at the pool floor does help. The deep breaths right after the laps also feel really good. Still, I am left with this burning question of how will I ever really get rid of this problem without surgery? It doesn't paralyze you or anything, but it really holds back people who are used to having few limits on their exercise regimen.

[@IvanaChapman]

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!

[@soulfabuk]

As a man who has Diastasis Recti, I wanted to add an additional risk factor...food intolerances. When I approached 40, I found that eating certain foods would cause severe bloating during the day and over time, this daily bloating caused the bulging down the centre of my abs. After much investigation, it turned out that I had developed gluten intolerance but by time I realised the cause, the damage was done. Have now cut out bread, pizza, pasta, etc. and can now focus on fixing the DR!!

[@IvanaChapman]

It’s not common, but it certainly seems plausible that anything that puts pressure on the abdominal muscles (any digestive issue that causes distension) could be a contributing factor to DR.

[@soulfabuk]

Used to start each day with a flat stomach but sitting at a desk after having gluten-based food for lunch left me looking like I was pregnant. The increase in stomach size due to gas was hard to believe!

[@IvanaChapman]

I have IBS so I know all about it! 😂

[@TheLumsdenFamily]

How often should/could I be doing these exercises?

[@HuguesAudouard]

Thank you, very informative video. I’ve had the dome effect symptom for a while now I’m in my mid 50’s. Recently diagnosed with Diastasis Recti while seeing a surgeon for advice on a small umbilical hernia. I play quite a lot of golf, what’s your view on golf impact on DR do you think that is safe with all the twisting motion or should I stop ?

[@IvanaChapman]

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!

[@kellymurphy-stevens9230]

Great video. Time to work on the TVA exercises. I have terrible Diastasis Recti from my belly button to sternum. I think I damaged myself with an Ab-roller

[@IvanaChapman]

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?

[@kevinjhonson5925]

Finally I have an idea what’s going on with me. About 2 moths ago I noticed the larger dome in the Centre of my stomach when doing crunches. I had a ultrasound and no hernias. I do have an appointment with my doctor in 2 weeks but I think this is my issue.

[@desmondehoppie4758]

Very Informative. Thank You for addressing other reasons for Diastasis Recti. Even though this video states "in men", it was obvious that the information applies to both men and women. As you stated, many videos focus on Diastasis Recti related to pregnancy. What drew me to your video was the fact that if a male has Diastasis Recti, it is not as a result of being pregnant. That fact alone opened the door for consideration of other situations/things that can lead to Diastasis Recti. Although you directed this to men, I hope women will review this content(An Observation for your consideration --- I think you may be missing out on women who are not pregnant and have never been pregnant as an audience for this content because they may assume that it only applies to men) I also like that you pointed out exercises and activities to avoid(The tip on how to properly get out of bed is great). Thank You for taking the time to make this video. Good things to you.

[@IvanaChapman]

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. 🙂

[@mattfisher401]

This is a great video. I'd love to see a review of belly bands for DR-choosing one is very difficult because few target it solely. I would love to get your feedback on which ones might be better options.

[@IvanaChapman]

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.

[@davidpoor7588]

Great video. Are jumping jacks ok to do?

[@IvanaChapman]

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.

[@stevemcvay8413]

I have been working on my transverse abdominal muscles for several months, how can you tell when the DR is healed, and the tissue is stable. Can I ever go back to doing traditional push ups or planks. Great video!

[@IvanaChapman]

Thanks! And good question! There's no real standardized test of DR tissue strength. Generally most people just notice that the bulge isn't happening during activity anymore. You can just start off by doing a push-up (carefully, and while trying to hold the TVA in) and see how it feels and whether the bulge is present. Keep in mind that DR isn't always solvable without surgery, and most doctors don't consider it a concern. So it's really up to you how many of the "not recommended" exercises you do and how often.

[@cardmag7798]

How long does it take for a chronic version of this to heal? Im pretty sure i have a large separation. Thanks!

[@Maffpalmer]

Thank you Ivana for this very informed video. There really isn't much content out there for men with DR. I most definitely have DR - I have been a mountain biker for years and have always had a strong core. and never really realised, what was happening, kinda crept up gradually. I will try these exercises as well. but am consulting with Physio as well. I am a keen canoeist and it seems okay to keep paddling. I'm not overly exerting myself and hasn't appeared to be a problem. I need to lose some Winter and lock down timer now Spring is here. Thanks very much Matthew

[@IvanaChapman]

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! 😊

[@ronszydlowski5918]

Thanks Ivana. I just received my test results that say this is what i have. I will certainly do those exercises, thank you. Just one question, can I still ride my bicycle?

[@jamesframe408]

I have a 1 cm hiatus hernia along with a quite wide diastasis recti, will these exercises also help with the hernia?

[@paullehman6927]

Glad I learned what is going on with my body, been working out for 40 years, had a bout of prostate cancer 6 years ago and went through radiation, I noticed this condition starting while working out 1/2 way through my 3 months of radiation. Condition has worsened since then but looks like it was from doing more crunches and planks (alcohol and wrong food over covid then depression). I will start you healing exercises this evening and set an appointment with oncologist to discuss. When I do lift weights, should I wear a lifting belt until this heals and I will no longer by trying to left heavy reps till failure. Thanks

[@IvanaChapman]

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!

[@frankyforearmsnycnh1]

Hello..Thanks for the video..I am a 67 year old man with DR. I would like to get a Total Gym for general fitness..Which specific exercises can I do and not do with this machine? Thanks for helping!

[@paulpratt6207]

38 year old male here. I recently discovered I had it while doing crunches during my kickboxing lessons and noticed an alien popping up between my chest and belly button. I think it was caused by a recent cough I had, as I noticed a sharp pain during a coughing episode down there around 2 weeks ago, and it now hurts in that area everytime I cough. I've had an appointment with the doctor(UK) and they are arranging a physio appointment for me. I'm overweight (5ft 8inches and weight 98kg). Worried it will never heal with the amount of stretching/fat in my stomach area. Is there a cut off time where if I don't lose the fat in that area in a certain amount of time, it won't heal back to how it originally was? Am I still able to continue with my kickboxing, or would you advise me to give that up in case of it affecting my recovery?

[@Stuff_And_Things]

The exercises to do were helpful but I think what not to do was at least as helpful. Thanks. I actually felt my core release in my late 30s and thought it was a good thing. Being able to relax. LOL The bulging didn't become apparent until years later.