Understanding Diastasis Recti & Exercise
Pregnancy brings drastic changes to our body. Some of these changes can linger after delivery, easier fixes such as breathing patterns and posture and others such as Diastasis Recti (abdominal separation) take more careful attention and effort. You may feel left with a "pregnant-looking bellies" or you may still see a separation in the abdomen months after baby has evacuated. While it’s common, it’s hard to find the right resources to repair and the emotional trauma may feel worse than the physical!
Let’s get to know and understand what DR is, how to evaluate it, and some treatment options.
What is Diastasis Recti and how does it happen?
Diastasis Recti is a gap between your right and left rectus muscle (6 pack muscles). To accommodate a growing uterus, the connective tissue down the mid-line of the abdomen, called the linea alba, thins out. The thinning is expected to improve after delivery but in many cases the tissues get so stretched that it loses elasticity and the ability to go back to its original form.
How to self-test Diastasis Recti?
1. Lie on your back, knees bent, feet flat on the floor as if you were doing a bridge
2. Place your fingertips down the midline of your belly, just above your belly button.
3. Exhale while lifting your head off the ground press down with your fingers
4. Your muscles will close around your fingers and you can feel how wide the space is. Test one finger then 2, etc.
5. Test this going all the way up to your breast bone and also below your belly button. It is most common to have separation around the belly button but you will want to know how long the space is in addition to the width.
The tension below the gap is essential as well. Ideally, there is some tension, almost a trampoline feeling. Technically the abdominal separation is considered Diastasis Recti if the gap is 2 or more finger widths. However, it is still beneficial to be cautious and educate yourself on how to heal this if there is any separation.
Can DR be treated?
Yes, absolutely! Proper evaluation and education for effective treatment.
What are the treatments for Diastasis Recti?
Seeing a physical therapist or a postpartum exercise specialist is a great place to start. Controlling the pressure in your abdomen through posture correction and breathing techniques are critical. Setting you up for success to engage in exercise that can begin to strength the transverse abdominis (your deep core), lower abdominals (mommy / belly pooch muscles), obliques, and rectus.
After 9 months of people telling you what NOT to do, it may be the last thing you want to hear but it’s so so so important not to just jump back into your old exercises again. Certain exercises, especially crunches and planks or even simply lifting your kids can do harm if you don’t understand the breathing and pressure control.
Diastasis Recti is not just aesthetics. This is an injury that you can heal and may also impact other areas of your body such as your pelvic floor and low back. While self-test and DIY treatments are convenient, I encourage you to ask for professional help, treatment may be covered by insurance and even a one hour session or evaluation can have a seriously lasting benefit to your health!
