Diastasis Recti
Almost every pregnant momma experiences Diastasis Recti (DR) as the baby grows, especially during the third trimester. Let’s look at what we can do to heal DR postpartum as well as minimize this during pregnancy.
What is it?
Diastasis Recti (DR) is the separation of the Rectus Abdominis (6 pack muscle). As your baby grows, your abdomen must expand. This causes stretching of the skin, muscles, and connective tissue including the linea alba, which is the tissue between the 2 sides of the Rectus Abdominis. Keep in mind that a separation does NOT mean tearing or splitting, but a thinning & stretching of the tissue.
DR is usually painless, but can cause other issues. Because of the separation of the 2 sides of the muscle, it isn’t able to produce the same force and stability as it would otherwise produce. This can create issues for areas such as the low back, hips, and/or pelvis just to name a few.
How to Check for it
Lay on your back with your knees bent
Stack your fingers together & place them perpendicular to your belly so you are pushing into the center of your belly
Start 1 inch above the belly button, press into your abdomen as you gently lift your head
You will feel both sides of the muscle on either side of your fingers
You want to measure how many fingers you can fit between this space
Put your head back down
Repeat this same process at your belly button, then again 1 inch below your belly button
Besides the width you have just measured, take note of the depth as well.
You can measure this using the crease of your knuckles - the first crease, second crease, etc as your fingers sink down into the tissue
You might feel a firm sensation like a trampoline or a more squishy feeling like your fingers are really sinking in.
A true DR is a measurement of greater than 2 finger widths. It’s important to note the depth as well, whether those tissues feel more taut or squishy, because this will indicate the amount of healing that needs to occur. Besides the 2 sides coming closer together, the tissue needs to become taut & strong underneath as well to be able to transfer force effectively.
You could have a wide gap, but very taut tissue with good functional strength OR a smaller gap with looser/thinner tissue which wouldn’t be as strong & effective. Therefore, both the width and depth are important to take into consideration
Healing Diastasis Recti
In order to fully heal DR, you want to take a whole body approach. Here are some things to consider.
Manage Intra-abdominal Pressure. If we think of our core like a water balloon, we want the right amount of water or “pressure” in that balloon. If there is too much water or pressure, the balloon will pop - something has to give. Similarly, excess pressure in the abdomen has to go somewhere, generally the path of least resistance. This is the linea alba with DR. Keep in mind that excess pressure COULD also go downward towards the pelvic floor causing other issues like incontinence (leaking of urine or stool) or pelvic organ prolapse. That’s why managing the pressure in your abdomen is so important.
Diaphragmatic breathing will help regulate the pressure.
Focus on breathing down into your diaphragm near the lowest ribs
Feel your ribcage expand 360 degrees on all sides
Daily activities such as getting out of bed, lifting a toddler or car seat, or lifting groceries can increase intra-abdominal pressure
Be mindful of how you do these things & not holding your breath will help to regulate this pressure
Exhale on the exertion
Laughing, coughing, & sneezing also increases intra-abdominal pressure so try to stay upright as you do these things
Posture
If we improve our alignment, the core will work more effectively so the pressure can be managed better
Slouching when sitting or standing can add additional pressure to the abdomen & stress those tissues — THINK TALL to stay more upright
NO clenching of the abs or glutes to try to achieve better posture
Stack your rib cage over your pelvis to achieve better alignment
Reconnect & Restoring Core Strength
Remember your core is more than just your abdominal muscles - it is your diaphragm, pelvic floor, & back muscles as well
First, reconnect to these muscles- practice switching them on/off so you get a feel for where these muscles are & what that feels like
This is an important first step of awareness
Then, you want to progressively load these muscles in the correct positions in order to build strength and restore function, being careful not to overload these muscles too soon or too fast
This is where seeing a professional (like myself) is helpful to walk you through step by step to restoring your core strength
You should have an individualized approach or program to heal your DR because every person & situation is different
Watch out for doming as this can be a sign that the core is being overloaded, and the activity or exercise needs to be modified
Full Body Strengthening
If there is another part of your body that is lacking strength or flexibility, that can also affect your DR. This is also where a full body assessment is helpful to efficiently heal your DR
Key areas: pelvic floor, lateral hips, hamstrings, lats, upper back (just to name a few)
The number one goal is to restore function meaning your core regains stability & strength to function efficiently & effectively during everyday life & with exercise. The distance of the gap isn’t always an indication of the healing that is occurring even though aesthetically we’d like that gap to close.
Can I prevent this?
During pregnancy, watch for any coning or doming during exercise or daily activity as this can be a sign of too much strain on the core. Try to modify those things & use breathing to help.
Good alignment & posture as well as diaphragmatic breathing can help control intra-abdominal pressure more effectively & prevent additional stress through the abdomen
Have more questions about DR? Want to know where to start healing yours? Reach out if you would like a consult with an individualized program. I’m always here to help you! Let’s get your thriving!