Diastasis recti Abdominis - What is it and How to heal it.
Once we conceive our bodies go through incredible changes until after baby is born and then begins to heal thereafter through internal and external adjustment. Although these changes are natural, some can leave lasting effects that might need attention. We are not informed about the possibility of many of these. Now-a-days the small pieces of information we ‘may’ be given from the hospital ‘might’ have a few conditions and issues.
Diastasis is a common issue but a lot of the time it is not addressed effectively.
In this blog, we'll delve into what diastasis recti is, how it occurs, how it can be measured, and most importantly, why there's no need to worry as it can be managed, improved and healed with the right approach.
What is Diastasis Recti?
Diastasis recti is a condition where the rectus abdominis muscles, commonly known as the "six-pack" muscles, separate along the midline of the stomach which is the connective tissue called the linea alba. The linea alba provides strength, stability, support and tension for abdominal muscles and internal organs. n
It becomes stretched and weakened, creating a gap of 2.7 centimetres or more.
During pregnancy, the growing uterus creates pressure on the abdominal wall, and growing baby can cause the linea alba to stretch and the muscles to pull apart.
How Does Diastasis Recti Happen?
The primary cause of diastasis recti is the natural expansion of the abdomen during pregnancy. However, other factors can contribute to its development, such as:
Multiple Pregnancies: Having more than one pregnancy can increase the likelihood of developing diastasis recti.
Large Baby or Twins: Carrying a larger baby or multiples can exert more pressure on the abdominal wall.
Improper Exercise: Performing exercises that strain the abdominal muscles during pregnancy can exacerbate the condition.
Genetics: Some women may be more predisposed to developing diastasis recti due to their genetic makeup.
HOWEVER it can also happen at the end of your first pregnancy
Measuring Diastasis Recti: Levels and Grades
Diastasis recti can vary in severity, and it is often categorised into different levels or grades based on the width and depth of the separation. Here's a simple way to understand these measurements:
Mild (Grade 1): A separation of less than 2.5 centimetres. This is the least severe form and is often manageable with targeted exercises.
Moderate (Grade 2): A separation of 2.5 to 4 centimetres. This grade may require a more focused exercise regimen and possibly physical therapy.
Severe (Grade 3): A separation of more than 4 centimetres. In some cases, surgical intervention may be considered, although many women see improvement with dedicated non-surgical methods.
To measure the separation, lie on your back with your knees bent and feet flat on the floor. Place your fingers just above your belly button and lift your head slightly off the ground. You should be able to feel the edges of the rectus abdominis muscles. Measure the distance between them with your fingers to determine the degree of separation.
No Need to Worry: Diastasis Recti Can Be Worked On
It’s important to remember that it’s a common condition that can be improved and healed with the right approach. Here are some steps you can take to address diastasis recti:
Core Exercises: Engage in gentle core exercises designed to strengthen the deep abdominal muscles. Focus on movements that bring the muscles back together rather than those that push them further apart.
Posture and Alignment: Pay attention to your posture and body alignment. Proper alignment can help reduce the strain on your abdominal muscles.
Core strengthening: Consider working with a therapist or trainer/ coach who is qualified in working with postpartum recovery. We can provide a personalised exercise plan and guidance to heal diastasis recti.
Avoid Strain: Steer clear of activities and exercises that can strain your abdomen, such as heavy lifting and traditional crunches.
Patience and Consistency: Healing diastasis recti takes time and consistent effort. Be patient with yourself and celebrate small progress along the way.
Soooooo just remember
Diastasis recti is a common and manageable condition that many mothers experience postpartum. By understanding what it is, how it occurs, and how to measure and address it, you can take proactive steps towards improving your core strength and overall well-being. Remember, with the right approach and support, you can work on closing the gap and restoring the integrity of your abdominal muscles, helping you feel stronger and more confident in your body.
