{"id":10,"count":23,"description":"<ul>\r\n\t<li>Testing and symptoms for Diastasis Recti<\/li>\r\n\t<li>Diastasis recti exercises<\/li>\r\n\t<li>Safe ab exercises and what to avoid<\/li>\r\n\t<li>Can you heal a diastasis years later?<\/li>\r\n<\/ul>","link":"https:\/\/mutusystem.com\/en-uk\/diastasis-recti\/","name":"Diastasis Recti","slug":"diastasis-recti","taxonomy":"category","parent":0,"meta":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Diastasis Recti: A Guide on How to Treat and Recover<\/title>\n<meta name=\"description\" content=\"Discover how to heal diastasis recti with expert advice, effective exercises, and a complete understanding of the condition. 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Learn about treatment options.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/mutusystem.com\/en-uk\/diastasis-recti\/","og_locale":"en_GB","og_type":"article","og_title":"Diastasis Recti: A Guide on How to Treat and Recover","og_description":"Discover how to heal diastasis recti with expert advice, effective exercises, and a complete understanding of the condition. 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Learn about treatment options.","inLanguage":"en-GB"},{"@type":"WebSite","@id":"https:\/\/mutusystem.com\/en-uk\/#website","url":"https:\/\/mutusystem.com\/en-uk\/","name":"MUTU System","description":"","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/mutusystem.com\/en-uk\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"}]}},"layout":"category","page_data":{"layout":{"type":false},"hero":{"title":"Diastasis Recti"},"content":{"text":"<h1>Diastasis Recti: What Is It, How To Treat and Recover<\/h1>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Diastasis recti (AKA: DR, diastasis, \u2018Divarication of the Recti\u2019, DRA or \u2018Rectus Divarication\u2019) is an extremely common condition that affects many people, especially pregnant women or those who have recently given birth.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Estimates of prevalence vary but some studies have found it to <a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/22346-diastasis-recti#:~:text=Diastasis%20recti%20is%20extremely%20common,it%20by%20six%20months%20postpartum\">affect around 60% of women<\/a>. And whilst it often resolves itself in the weeks postpartum, estimates say that <a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/22346-diastasis-recti#:~:text=Diastasis%20recti%20is%20extremely%20common,it%20by%20six%20months%20postpartum\">40% of those who suffer from a diastasis recti still have it six months<\/a> into the postpartum period.\u00a0 <\/span><\/p>\n<p><span style=\"font-weight: 400\">With <a href=\"https:\/\/www.ons.gov.uk\/peoplepopulationandcommunity\/birthsdeathsandmarriages\/livebirths\"><strong>over 600,000 babies being born in the UK<\/strong><\/a> every year these numbers highlight just how common it is.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Despite being very normal and very common (diastasis recti is not \u2018an injury\u2019) &#8211; we still get hundreds of questions every month from mums and mums-to-be who are unsure about the condition, the risk factors and how best to treat it. <\/span><\/p>\n<p><span style=\"font-weight: 400\">Whether you\u2019re a new mummy or trying to heal a diastasis recti years later if you\u2019ve got questions about diastasis recti you\u2019re in the right place.<\/span><\/p>\n<p><span style=\"font-weight: 400\">This comprehensive guide aims to answer every question you might have about DR and is supported by many free resources that go into even more detail on specific related topics such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><a href=\"https:\/\/mutusystem.com\/en-uk\/diastasis-recti\/diastasis-recti-symptoms\/\"><span style=\"font-weight: 400\">How to check for diastasis recti<\/span><\/a><\/li>\n<li style=\"font-weight: 400\"><a href=\"https:\/\/mutusystem.com\/en-uk\/diastasis-recti\/top-5-diastasis-recti-exercises\/\"><span style=\"font-weight: 400\">What are the best exercises to help with diastasis recti?<\/span><\/a><\/li>\n<li style=\"font-weight: 400\"><a href=\"https:\/\/mutusystem.com\/en-uk\/diastasis-recti\/crunches-curl-ups-diastasis-recti\/\"><span style=\"font-weight: 400\">Are there any core exercises you should avoid and how long for?<\/span><\/a><\/li>\n<li style=\"font-weight: 400\"><a href=\"https:\/\/mutusystem.com\/en-uk\/diastasis-recti\/never-late-start-healing-dr\/\"><span style=\"font-weight: 400\">How do you fix diastasis recti years later?<\/span><\/a><\/li>\n<li style=\"font-weight: 400\"><a href=\"https:\/\/mutusystem.com\/en-uk\/diastasis-recti\/you-can-have-a-flat-tummy-and-a-small-diastasis-recti-i-have\/\"><span style=\"font-weight: 400\">When is diastasis recti considered severe<\/span><\/a><\/li>\n<li style=\"font-weight: 400\"><a href=\"https:\/\/mutusystem.com\/en-uk\/diastasis-recti\/diastasis-recti-surgery\/\"><span style=\"font-weight: 400\">When might someone need surgery for diastasis recti?<\/span><\/a><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">What about <\/span><a href=\"https:\/\/mutusystem.com\/en-uk\/mutu-pregnancy\/testing-for-diastasis-recti-during-pregnancy\/\">testing for <span style=\"font-weight: 400\">diastasis recti during pregnancy<\/span><\/a><span style=\"font-weight: 400\">?<\/span><\/li>\n<li><a href=\"https:\/\/mutusystem.com\/en-uk\/back-pain\/diastasis-recti-and-back-pain-how-to-resolve-it\/\">Diastasis Recti Back Pain: How to Resolve It<\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">MUTU is world recognised and medically proven in NHS-run trials as an effective diastasis recti and pelvic floor dysfunction treatment programme. We\u2019ve helped over 80,000 mums since 2012 and we\u2019re committed to helping you too.<\/span><\/p>\n<p><span style=\"font-weight: 400\">So without further ado, let\u2019s take a deeper look at everything Diastasis Recti\u2026<\/span><\/p>\n<p>&nbsp;<\/p>\n","image":{"ID":2369,"id":2369,"title":"diastasis","filename":"diastasis.jpg","filesize":15463,"url":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/diastasis.jpg","link":"https:\/\/mutusystem.com\/en-uk\/diastasis\/","alt":"diastasis recti MUTU","author":"1","description":"","caption":"","name":"diastasis","status":"inherit","uploaded_to":0,"date":"2021-08-06 19:54:03","modified":"2021-08-27 23:12:36","menu_order":0,"mime_type":"image\/jpeg","type":"image","subtype":"jpeg","icon":"https:\/\/mutusystem.com\/en-uk\/wp-includes\/images\/media\/default.png","width":520,"height":668,"sizes":{"thumbnail":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/diastasis-150x150.jpg","thumbnail-width":150,"thumbnail-height":150,"medium":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/diastasis-389x500.jpg","medium-width":389,"medium-height":500,"medium_large":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/diastasis.jpg","medium_large-width":520,"medium_large-height":668,"large":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/diastasis.jpg","large-width":520,"large-height":668,"1536x1536":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/diastasis.jpg","1536x1536-width":520,"1536x1536-height":668,"2048x2048":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/diastasis.jpg","2048x2048-width":520,"2048x2048-height":668,"400x300":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/diastasis-400x300.jpg","400x300-width":400,"400x300-height":300}}},"highlights":{"title":"What Does Diastasis Recti Look Like?","text":"Here\u2019s what the DR gap looks like at the muscular level. When the two parts of the muscle separate as a result of this increased pressure (like in pregnancy), the connective tissue and midline is stretched and weakened as it takes all other muscular and fascial support structures along with it. This leaves the front of the abdomen unsupported and unstable. Your tummy might still \u201clook\u201d pregnant, many months or even years post-baby. A DR can present itself as a \u2018doming\u2019 of your tummy, made worse when you perform crunch type movements or when sitting up from a lying position on your back","group":[{"image":{"ID":2370,"id":2370,"title":"cone-shape3","filename":"cone-shape3.png","filesize":33154,"url":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/cone-shape3.png","link":"https:\/\/mutusystem.com\/en-uk\/cone-shape3\/","alt":"diastasis recti view MUTU","author":"1","description":"","caption":"","name":"cone-shape3","status":"inherit","uploaded_to":0,"date":"2021-08-06 19:58:52","modified":"2021-08-14 15:56:24","menu_order":0,"mime_type":"image\/png","type":"image","subtype":"png","icon":"https:\/\/mutusystem.com\/en-uk\/wp-includes\/images\/media\/default.png","width":442,"height":446,"sizes":{"thumbnail":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/cone-shape3-150x150.png","thumbnail-width":150,"thumbnail-height":150,"medium":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/cone-shape3.png","medium-width":442,"medium-height":446,"medium_large":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/cone-shape3.png","medium_large-width":442,"medium_large-height":446,"large":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/cone-shape3.png","large-width":442,"large-height":446,"1536x1536":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/cone-shape3.png","1536x1536-width":442,"1536x1536-height":446,"2048x2048":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/cone-shape3.png","2048x2048-width":442,"2048x2048-height":446,"400x300":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/cone-shape3.png","400x300-width":297,"400x300-height":300}}},{"image":{"ID":2348,"id":2348,"title":"what-does-diastasis-recti-look-like-breadloaf-shape-mutu-system","filename":"what-does-diastasis-recti-look-like-breadloaf-shape-mutu-system.png","filesize":47893,"url":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/what-does-diastasis-recti-look-like-breadloaf-shape-mutu-system.png","link":"https:\/\/mutusystem.com\/en-uk\/what-does-diastasis-recti-look-like-breadloaf-shape-mutu-system\/","alt":"diastasis recti view MUTU","author":"1","description":"","caption":"","name":"what-does-diastasis-recti-look-like-breadloaf-shape-mutu-system","status":"inherit","uploaded_to":0,"date":"2021-08-06 12:10:47","modified":"2021-08-14 15:56:45","menu_order":0,"mime_type":"image\/png","type":"image","subtype":"png","icon":"https:\/\/mutusystem.com\/en-uk\/wp-includes\/images\/media\/default.png","width":447,"height":446,"sizes":{"thumbnail":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/what-does-diastasis-recti-look-like-breadloaf-shape-mutu-system-150x150.png","thumbnail-width":150,"thumbnail-height":150,"medium":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/what-does-diastasis-recti-look-like-breadloaf-shape-mutu-system.png","medium-width":447,"medium-height":446,"medium_large":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/what-does-diastasis-recti-look-like-breadloaf-shape-mutu-system.png","medium_large-width":447,"medium_large-height":446,"large":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/what-does-diastasis-recti-look-like-breadloaf-shape-mutu-system.png","large-width":447,"large-height":446,"1536x1536":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/what-does-diastasis-recti-look-like-breadloaf-shape-mutu-system.png","1536x1536-width":447,"1536x1536-height":446,"2048x2048":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/what-does-diastasis-recti-look-like-breadloaf-shape-mutu-system.png","2048x2048-width":447,"2048x2048-height":446,"400x300":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/what-does-diastasis-recti-look-like-breadloaf-shape-mutu-system.png","400x300-width":301,"400x300-height":300}}},{"image":{"ID":2371,"id":2371,"title":"cone-shape1","filename":"cone-shape1.png","filesize":44117,"url":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/cone-shape1.png","link":"https:\/\/mutusystem.com\/en-uk\/cone-shape1\/","alt":"diastasis recti view MUTU","author":"1","description":"","caption":"","name":"cone-shape1","status":"inherit","uploaded_to":0,"date":"2021-08-06 19:59:04","modified":"2021-08-14 15:56:53","menu_order":0,"mime_type":"image\/png","type":"image","subtype":"png","icon":"https:\/\/mutusystem.com\/en-uk\/wp-includes\/images\/media\/default.png","width":441,"height":446,"sizes":{"thumbnail":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/cone-shape1-150x150.png","thumbnail-width":150,"thumbnail-height":150,"medium":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/cone-shape1.png","medium-width":441,"medium-height":446,"medium_large":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/cone-shape1.png","medium_large-width":441,"medium_large-height":446,"large":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/cone-shape1.png","large-width":441,"large-height":446,"1536x1536":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/cone-shape1.png","1536x1536-width":441,"1536x1536-height":446,"2048x2048":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/cone-shape1.png","2048x2048-width":441,"2048x2048-height":446,"400x300":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/cone-shape1.png","400x300-width":297,"400x300-height":300}}}],"description":"In an NHS Hospital clinical trial, 94% of women reported an improvement in signs and symptoms of diastasis recti or separation of the stomach muscles.*"},"cta":{"title":"Why is it important to address Diastasis Recti?","text":"<p><span style=\"font-weight: 400\">Diastasis recti is a symptom of excessive intra abdominal pressure.<\/span><\/p>\n<p><span style=\"font-weight: 400\">This is the same state that creates other pelvic floor and abdominal problems including hernia and prolapse. DR should therefore be treated as part of an integrated program designed to restore, re-connect and then strengthen the entire core musculature, rather than be addressed in isolation. This means moving beyond just how it looks.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Then you strengthen your transverse abdominis muscles to help draw your rectus abdominis muscle back in together, helping your tummy to feel stronger and look flatter.<\/span><\/p>\n","image":{"ID":2439,"id":2439,"title":"person-1-87","filename":"person-1-87.png","filesize":6174,"url":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/person-1-87.png","link":"https:\/\/mutusystem.com\/en-uk\/person-1-87\/","alt":"","author":"1","description":"","caption":"","name":"person-1-87","status":"inherit","uploaded_to":0,"date":"2021-08-16 15:34:44","modified":"2021-08-16 15:34:44","menu_order":0,"mime_type":"image\/png","type":"image","subtype":"png","icon":"https:\/\/mutusystem.com\/en-uk\/wp-includes\/images\/media\/default.png","width":87,"height":300,"sizes":{"thumbnail":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/person-1-87-87x150.png","thumbnail-width":87,"thumbnail-height":150,"medium":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/person-1-87.png","medium-width":87,"medium-height":300,"medium_large":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/person-1-87.png","medium_large-width":87,"medium_large-height":300,"large":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/person-1-87.png","large-width":87,"large-height":300,"1536x1536":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/person-1-87.png","1536x1536-width":87,"1536x1536-height":300,"2048x2048":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/person-1-87.png","2048x2048-width":87,"2048x2048-height":300,"400x300":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/person-1-87.png","400x300-width":87,"400x300-height":300}}},"questions":{"group":[{"title":"What is Diastasis Recti?","text":"<p><span style=\"font-weight: 400\">Diastasis recti (DR) is the widening of the gap between the two sides of the Rectus Abdominus muscle. The abdominal separation\/split occurs at the Linea Alba, which is the midline collagen structure of connective tissue at the front of your abdominal wall.<\/span><\/p>\n<p><span style=\"font-weight: 400\">\u200b\u200bDR is totally normal, very common and not \u2018an injury\u2019. You can have a perfectly functional core and still have a small gap at your linea alba.<\/span><a href=\"https:\/\/mutusystem.com\/en-uk\/diastasis-recti\/you-can-have-a-flat-tummy-and-a-small-diastasis-recti-i-have\/\"> <span style=\"font-weight: 400\">What is a \u2018Functional Diastasis<\/span><\/a><span style=\"font-weight: 400\">?<\/span><\/p>\n<h3><b>Understanding the structure of your abdomen and Diastasis Recti<\/b><\/h3>\n<h3><span style=\"font-weight: 400\">The Rectus Abdominis is 1 of 4 layers of abdominal muscles:\u00a0<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Transverse Abdominis (deepest muscle layer)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Interior and Exterior Obliques (next two layers) that form your waist\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Rectus Abdominis (on the outside)<\/span><\/li>\n<\/ul>\n"},{"title":"What causes Diastasis Recti?","text":"<p><span style=\"font-weight: 400\">Diastasis recti occurs as a result of excessive intra-abdominal pressure or loading. It is common in the later stages of pregnancy (due to the inevitable shift in alignment from a growing baby), particularly in second or subsequent pregnancies.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">DR can happen when your core is not quite functioning optimally, often due to issues with your overall core alignment. It\u2019s important to note here that DR is not actually an injury though, and is incredibly common after pregnancy (an estimated 50%).<\/span><\/p>\n<p><span style=\"font-weight: 400\">Though having a strong and supple core and good alignment\/posture prior to pregnancy is beneficial for many reasons, DR might still occur. It\u2019s not something you did \u201cwrong\u201d and it\u2019s probably something you can fix with some intentional care. <\/span><\/p>\n"},{"title":"How can I tell if I have Diastasis Recti?","text":"<p><span style=\"font-weight: 400\">It is normal and expected to have your abdomen still be a bit rounded for a short time after birth (about eight weeks) as your uterus returns to its pre-pregnant size, your organs go back to their normal resting spot, you shed the increased fluids necessary for growing a baby, and you start to shed the fat gained as insulation and protection.<\/span><\/p>\n<p><span style=\"font-weight: 400\">However, with DR, your tummy might still look pregnant, many months or even years after giving birth. This is often (somewhat dismissively) called \u201cmummy belly\u201d or \u201cmummy tummy\u201d.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Diastasis recti can present itself as a \u2018doming\u2019 of your tummy, made worse when you perform crunch type movements or when sitting up from a lying position on your back. You might also find it resembles a loaf of bread. <\/span><\/p>\n"},{"title":"How do I test for Diastasis Recti?","text":"<p><span style=\"font-weight: 400\">There\u2019s a pretty simple at-home test for determining if you have diastasis recti.<\/span><\/p>\n<p><span style=\"font-weight: 400\">For a quick start guide just follow these few steps:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lie on your back, legs bent and your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Raise your shoulders off the floor slightly and look down at your belly.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Using the tips of your fingers feel just above and below your belly button, seeking the edges of your abdominal muscles. Take note of\u00a0 the finger widths between your muscles i.e. how many fingers you can fit into the gap.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">In the first few weeks of postpartum, you can do this test regularly to track how well your muscles are moving back together. If they stay separated past week eight, you have DR.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">When checking for diastasis recti symptoms you are assessing not only the width of the gap, but also its depth. This may feel a bit like testing for your belly\u2019s level of squidgy-ness. The amount of separation on both counts will determine the severity of your diastasis, and what you can do to help close your abdominal separation (even in these severe cases).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Read our more in-depth article on <a href=\"https:\/\/mutusystem.com\/en-uk\/diastasis-recti\/diastasis-recti-symptoms\/\">testing for diastasis recti<\/a> here.<\/span><\/p>\n"},{"title":"What are the symptoms of Diastasis Recti?","text":"<p><span style=\"font-weight: 400\">Symptoms go beyond feeling like you have a saggy belly and can include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Noticeable bulge sticking out just above or below your belly button.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Coning or doming when you contract your ab muscles.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Squidgy feeling around your belly button.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Poor posture and\/or low back pain.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Weakness in your core muscles.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Difficulty lifting things.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Pelvic or hip pain.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Painful sex.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Urine leaking when you sneeze or cough.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Constipation.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Diastasis recti itself isn\u2019t painful (remember, it\u2019s not an injury), but the symptoms can be. Even if you don\u2019t necessarily feel pain from DR, having your deep abdominal muscles and core aligned is important for your stability and being able to do normal daily activities. <\/span><\/p>\n"},{"title":"Diastasis Recti and your posture","text":"<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Try Not To Thrust Out Your Chest Or Tuck Your Backside!<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Walk More, Sit Less, Change Position More<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">You Need Strong Glutes And A Strong Core To Heal A Diastasis<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Follow these steps to help you to tweak and adjust your alignment for diastasis recti. Poor alignment and posture results in uncontained pressure and loading.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Next you must learn to ENGAGE and RELEASE your core and pelvic floor effectively in everyday movements.<\/span><\/p>\n<p><span style=\"font-weight: 400\">You want to be able to carry your baby, push your pram, lift your children, do housework, walk, and move with a strong and functional core.<\/span> <a href=\"https:\/\/mutusystem.com\/en-uk\/program-detail\/\"><span style=\"font-weight: 400\">MUTU<\/span><\/a><span style=\"font-weight: 400\"> retrains, reconnects and strengthens your core. You won\u2019t always have to engage and release your core consciously but this is where we start.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Then through ongoing physical therapy you strengthen your transverse abdominis muscle to help draw your rectus abdominis muscle back in together, helping your tummy to feel stronger and look flatter.<\/span><\/p>\n"},{"title":"What can I do about Diastasis Recti?","text":"<p><span style=\"font-weight: 400\">A big part of bringing your ab muscles back together involves getting familiar with your core muscles and engaging your core. Engaging your core is a more important thing than just sucking in your stomach.<\/span><a href=\"https:\/\/mutusystem.com\/en-uk\/postpartum-exercise\/how-to-engage-your-core\/\"> <span style=\"font-weight: 400\">Learn how to engage your core here.<\/span><\/a><span style=\"font-weight: 400\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">You can narrow the gap with<\/span><a href=\"https:\/\/mutusystem.com\/en-uk\/diastasis-recti\/top-5-diastasis-recti-exercises\/\"> <span style=\"font-weight: 400\">diastasis recti exercises<\/span><\/a><span style=\"font-weight: 400\"> including abdominal exercises, correct core restoration exercises, breathing strategies and alignment adjustments. By understanding how your body carries loads and withstands pressure, you can improve your core function, deep core muscles and the look of your tummy.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Here are some more resources on healing your diastasis recti:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Breathing and alignment for diastasis recti<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Exercises for diastasis recti<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Proper alignment during breastfeeding for diastasis recti<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Nutrition for diastasis recti<\/span><\/li>\n<\/ul>\n"},{"title":"How can MUTU help with my Diastasis Recti?","text":"<p><span style=\"font-weight: 400\">You want to be able to carry your baby, push your pram, lift your children, do housework, walk, and move with a strong and functional core.<\/span><\/p>\n<p><span style=\"font-weight: 400\">MUTU is world recognised and medically proven in hospital-run trials as well as by tens of thousands of customers to naturally heal diastasis and pelvic floor dysfunction. <\/span><a href=\"https:\/\/mutusystem.com\/en-uk\/program-detail\/\"><span style=\"font-weight: 400\">MUTU System<\/span><\/a> <span style=\"font-weight: 400\">retrains, reconnects and strengthens your core and pelvic floor muscles via an easy to follow exercise program. You won\u2019t always have to engage and release your core consciously but this is where we start.<\/span><\/p>\n<p><span style=\"font-weight: 400\">In NHS Trials in 2020,<\/span><a href=\"https:\/\/mutusystem.com\/en-uk\/mutu-evidence\/\"> <span style=\"font-weight: 400\">94% of women with diastasis recti<\/span><\/a><span style=\"font-weight: 400\"> reported an improvement after using the MUTU System. It doesn\u2019t matter<\/span><a href=\"https:\/\/mutusystem.com\/en-uk\/diastasis-recti\/never-late-start-healing-dr\/\"> <span style=\"font-weight: 400\">how long ago<\/span><\/a><span style=\"font-weight: 400\"> you had your baby (many moms come to us more than 12 months postpartum), the award-winning, medically recommended MUTU program can help. <\/span><\/p>\n"}]},"correction":{"title":"","group":false,"text":"","image":{"ID":2373,"id":2373,"title":"","filename":"correcting.png","filesize":4521,"url":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/correcting.png","link":"https:\/\/mutusystem.com\/en-uk\/correcting\/","alt":"Correct posture for healing diastasis recti","author":"1","description":"","caption":"","name":"correcting","status":"inherit","uploaded_to":0,"date":"2021-08-06 20:06:36","modified":"2023-04-21 10:25:36","menu_order":0,"mime_type":"image\/png","type":"image","subtype":"png","icon":"https:\/\/mutusystem.com\/en-uk\/wp-includes\/images\/media\/default.png","width":79,"height":199,"sizes":{"thumbnail":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/correcting-79x150.png","thumbnail-width":79,"thumbnail-height":150,"medium":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/correcting.png","medium-width":79,"medium-height":199,"medium_large":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/correcting.png","medium_large-width":79,"medium_large-height":199,"large":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/correcting.png","large-width":79,"large-height":199,"1536x1536":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/correcting.png","1536x1536-width":79,"1536x1536-height":199,"2048x2048":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/correcting.png","2048x2048-width":79,"2048x2048-height":199,"400x300":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/correcting.png","400x300-width":79,"400x300-height":199}}}},"_links":{"self":[{"href":"https:\/\/mutusystem.com\/en-uk\/wp-json\/wp\/v2\/categories\/10","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mutusystem.com\/en-uk\/wp-json\/wp\/v2\/categories"}],"about":[{"href":"https:\/\/mutusystem.com\/en-uk\/wp-json\/wp\/v2\/taxonomies\/category"}],"wp:post_type":[{"href":"https:\/\/mutusystem.com\/en-uk\/wp-json\/wp\/v2\/posts?categories=10"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}