|
|
Repairing a Diastasis Recti or Postpartum Diastasis of the Rectus Abdominal Muscle
Q. What IS Diastasis Recti?
A: Diastasis Recti, also referred to as Divarication of the Recti or Rectus Distension, refers to a perfectly natural, very common, painless parting of the outermost abdominal muscle during late pregnancy. Quite simply, the rectus abdominis, or 6 pack muscle, separates to make room for your growing baby.
It doesn’t always return to its natural position after childbirth &, especially if a mother performs the ‘wrong’ type of abdominal exercises (read on for more information) the diastasis remains. This can cause a pooching or doming of your stomach, sometimes making you appear still a few months pregnant. As well as the aesthetic concerns, diastasis recti is associated with a weak core (& pelvic floor), leading to a lack of strength & stability in the entire pelvic region & midsection.
Q. How to test for Diastasis Recti
A: Lie on your back with your knees bent & your feet flat on the floor. Relax your head & shoulders & place your fingers (palm facing you) just above your belly button.
Lift your head, neck & shoulders slightly off the floor & press down with your fingertips. If you feel a gap, that’s the diastasis. You will feel the muscles close in around your fingers as you lift your head & neck. Don’t lift your shoulders up too high. Repeat the test in two other place: directly over the belly button, & a couple of inches below.
A diastasis recti gap is measured in finger width’s. You are aiming for a 1-2 finger gap or less, but don’t panic if it’s much bigger at first!
Can the MuTu System Exercise Program Heal a Diastasis?
CLICK HERE to find out more!
Q: Should you use a splint, belly binder or abdominal wrap to bring a diastasis of the rectus abdominis muscle back together?
A: Many women, & some exercise programs advocate wrapping or binding the mid-section to draw the split recti muscles back together. Postpartum abdominal binding has also been traditional practice in many parts of the world for generations.
In my experience, it can be helpful when the gap is wide (4 fingers or more), &, used correctly, certainly helps with awareness of the abs & for lower back support. However don’t use a wrap or splint as a substitute for actually engaging the right muscles… otherwise you’re going to wearing that splint for a very long time.
Q: How Common is Diastasis Recti?
Over a third of women will have a gap of two fingers or more after their first baby. After second or subsequent pregnancies, this figure is more like two thirds, especially if the gap wasn’t closed effectively after the first.
Q: What Exercises WILL Close a Diastasis?
A: First, you need to FIND your transverse abdominis muscle. Here’s how: Without raising or tensing your chest or shoulders, draw your belly button back towards your spine as you slowly exhale. That’s the right muscle!
Then you have to learn to ENGAGE your transverse abdominis muscle effectively & correctly, not only when you exercise, but also during every-day movements like lifting, sneezing or twisting.
Then you need to STRENGTHEN your transverse abdominis muscle in a way that will draw your rectus abdominis muscle (the six pack, outermost one, the one that has separated) back in together, pulling your belly back in… flatter & stronger.
Note: Crunches, sit ups & some Pilates or yoga moves will make a diastasis worse!
You need to synchronize this movement with your pelvic floor… as all these core muscles are connected. They need to be strengthened & toned as a System of muscles, not in isolation.
Sound complicated? It’s not I promise & will soon become second nature, but it does require specific instruction at first!
To strengthen your abs the right way & reduce a Diastasis, read more about the MuTu System online program!
Q: My Youngest Is At School…! Can I Reduce My Diastasis or Am I Too Late?
A: Activating & engaging your core transverse abdominis muscles at any stage postpartum can improve the gap. If you did a lot of crunches &/or oblique crunches post baby, then you may have developed a ‘cone’ shape on your abdomen where you have worked the muscles hard, but in the wrong direction. You may not bring the muscles right back together, but you can definitely make improvements to strength, stability & the way your tummy looks!
Q: Which Movements or Exercises Should I Avoid?
Crunches, sit-ups, oblique (twists) combined with crunches; anything that ‘jack-knifes’ the body, by pivoting at the hip & placing strain on the abdominals - such as straight leg lifts or holds from lying on your back & similar Pilates moves.
SIGN UP IN THE PINK CLOUD ABOVE OR IN THE POP-UP BOX TO RECEIVE YOUR FREE REPORT:”TOP 10 DIASTASIS EXPERT TRAINER SECRETS” PLUS GET FREE ACCESS TO ‘THE 10 BEST AB EXERCISES FOR MOMS” VIDEO!
IF YOU COULD TAKE A MOMENT TO ANSWER THESE 5 QUESTIONS, IT WOULD REALLY HELP US IMPROVE OUR WEBSITE! THANK-YOU SO VERY MUCH FOR YOUR TIME.
Create your free online surveys with SurveyMonkey, the world’s leading questionnaire tool.

"I'm Wendy, pre & postpartum exercise specialist & flatten-er of mummy tummies! Also mum to a gorgeous little boy & to a feisty little girl who might just rule the world one day...






Pingback: Pregnancy Pelvic Girdle Pain, Symphysis Pubis Dysfunction, Diastatsi Recti (or Rectus Diastasis…), Rectus Distension… WTF?!? « NO MORE EXCUSES! for Pregnant & Postnatal Mums