Diastasis Recti Corrective Exercise
Crucial for improving and healing diastasis recti
What is Diastasis Recti?
Diastasis recti is a condition where the rectus abdominis muscles separate, causing abdominal muscle separation and potentially leading to back pain, core weakness, and other issues.
It is a common condition that affects many women during and after pregnancy. The importance of deep core muscles in managing diastasis recti and supporting core stability cannot be overstated, as they play a crucial role in spine stability, pelvic floor strength, and overall core function during the postpartum healing process.
Pregnancy and childbirth are the most common causes of diastasis recti
Factors Contributing to Diastasis Recti During Pregnancy
Uterus Expansion: As the baby grows, the uterus expands, pushing against the abdominal wall. This increased pressure can cause the rectus abdominis muscles (the "six-pack" muscles) to stretch and separate along the midline, where they are connected by connective tissue called the linea alba.
Hormonal Changes: Pregnancy hormones, particularly relaxing and progesterone, help to relax the ligaments and connective tissues in the body to accommodate the growing baby and prepare for childbirth. These hormones can also soften and weaken the linea alba, making it more susceptible to stretching and separation.
Increased Intra-Abdominal Pressure: The growing baby increases intra-abdominal pressure, especially during the third trimester. This added pressure can strain the abdominal muscles and contribute to their separation.
Factors During Childbirth
Pushing During Labor: The intense effort and pressure involved in pushing during labor can further strain the abdominal muscles and the linea alba, potentially worsening or causing diastasis recti.
Multiple Pregnancies: Women who have had multiple pregnancies are at a higher risk for diastasis recti, as the repeated stretching and weakening of the abdominal muscles can lead to more significant separation over time.
How can you tell if you have Diastasis Recti?
Symptoms of Diastasis Recti
Visible Bulge: A noticeable bulge or ridge running down the middle of your abdomen, especially when you strain or contract your abdominal muscles.
Lower Back Pain: Weakness in the abdominal muscles can lead to poor posture and lower back pain.
Poor Posture: A weakened core can affect your overall posture and balance.
Bloating and Constipation: Some people may experience digestive issues like bloating or constipation.
Weakness in Core: General feeling of weakness or instability in the abdominal region. A weak core can lead to poor support for the pelvic floor muscles.
Pelvic Floor Dysfunction: The pelvic floor muscles support the bladder, uterus, and bowel. When the abdominal muscles are weakened, it can affect the pelvic floor, leading to dysfunction and urinary incontinence.
How to Perform a self-check to determine if you have diastasis recti
Here's a simple method to do so:
Lie on your back with your knees bent and your feet flat on the floor.
Place one hand behind your head to support it, and the other hand on your abdomen with your fingers pointing downward.
Slowly lift your head and shoulders off the floor, as if you're performing a crunch, while gently pressing your fingers into your abdomen.
Feel for a gap or separation between the left and right sides of your abdominal muscles, particularly along the midline of your abdomen.
If you feel a gap or separation between the muscles that is wider than about two finger widths or if you notice a bulge or protrusion in the midsection when you engage your abdominal muscles, you may have diastasis recti.
It's important to note that self-checks are not a substitute for a professional diagnosis. If you suspect you have diastasis recti or are experiencing symptoms associated with it, it's best to consult with a physical therapist.
Importance of Corrective Exercise for Healing Diastasis Recti
Why it’s so crucial:
Muscle Strengthening: Corrective exercises target the transverse abdominis and other core muscles, helping to close the gap between the rectus abdominis muscles. Stronger muscles provide better support for the abdomen and lower back.
Improved Function: Properly designed exercises can restore the normal function of the abdominal muscles, leading to improved posture, balance, and overall body mechanics.
Reduced Symptoms: Strengthening the core can alleviate symptoms associated with diastasis recti, such as lower back pain, pelvic instability, and digestive issues.
Enhanced Stability: A stronger core provides better support for daily activities and reduces the risk of injury.
Prevent Worsening: Engaging in appropriate exercises can prevent the diastasis recti from worsening and promote gradual healing.