A guide to Diastasis Recti
There is a lot of fear surrounding diastasis recti (DRA) that there is something “wrong” when in reality, it is a normal process of the women’s body stretching and growing. DRA is a condition that affects MANY women during after pregnancy, and even women who have never gone through pregnancy experience this.
DRA occurs when the rectus abdominis muscles, which run down the front of the abdomen, are separated due to the stretching of the Linea alba (the middle tissue between the 2 rectus abdominus muscles). This creates a “gap” in the midline of the belly. By 36 weeks of pregnancy, nearly all women show some form of thinning or stretching in the Linea alba.
Exercise can be seen as a scary thing when you have symptoms of DRA. However, it can be very helpful in reducing excessive diastasis. Recent study’s have shown that there is no higher prevalence of pelvic floor dysfunction, low back or pelvic girdle pain than women without DRA.
Signs and Symptoms:
The most common sign is a “coning” belly. You may notice a triangle or buldge in your abdomen when you are trying to get up from laying down or doing exercises like sit ups.
Usually DRA is painless, but some recent studies have shown a connection to low back pain due to the of weakened abdominal muscles.
How Can You Test for DRA?
When lying on your back with your knees bent and feet flat on the floor, place one hand behind your head and put 2 fingers at your belly button.
Do a mini sit up or crunch and see if you can feel the edges of your abdominal muscles.
Place 2 or 3 fingers in the gap and take note of how many fingers you can fit, how soft the gap is, and how much tension there is or isn’t in the gap.
Preventing DRA
It is important to know that nearly 100% of women experience DRA during pregnancy which is 100% normal. Women who are not pregnant or even men actually have a small interrectus distance.
For an easier recovery, it is important to pay close attention to how your body responds to core exercises and note when “coning” happens. If there is too much pressure against the thinned Linea alba and a triangular shape in the midline of the belly is present, this means that the deep core connection is lost or the load is too heavy for the core to handle. If coning occurs, it is a sign to modify or eliminate that exercise.
Treating DRA
exercises targeting the transversus abdominis, internal obliques, and pelvic floor muscles are most often prescribed to help treat DRA.
transversus abdominis
dead bugs
bird dogs
side planks
INternal Obliques
Side Planks
Pallof PRess
Pelvic Floor Muscles
Lunges
Glute Bridge
squats