{"id":10,"count":25,"description":"<ul>\r\n\t<li>What is Diastasis Recti?<\/li>\r\n\t<li>Causes and symptoms for Diastasis Recti<\/li>\r\n\t<li>How to Heal with 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-us\/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 v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Diastasis Recti : What It Is and How To Heal It Naturally<\/title>\n<meta name=\"description\" content=\"Everything you need to know about Diastasis Recti, it&#039;s causes, symptoms and treatment options. Learn more.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/mutusystem.com\/en-us\/diastasis-recti\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Diastasis Recti : What It Is and How To Heal It Naturally\" \/>\n<meta property=\"og:description\" content=\"Everything you need to know about Diastasis Recti, it&#039;s causes, symptoms and treatment options. 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And whilst it often resolves itself in the weeks postpartum, estimates say that 40% of those who suffer from a diastasis recti <a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/22346-diastasis-recti#:~:text=Diastasis%20recti%20is%20extremely%20common,it%20by%20six%20months%20postpartum\">still have it six months into the postpartum period<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Despite being very normal and common (it is not \u2018an injury\u2019) &#8211; we still get hundreds of questions every month from moms and moms-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;\">So whether you\u2019re a recent mom or trying to heal a diastasis recti years later if you\u2019ve got questions you\u2019re in the right place.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This comprehensive guide aims to answer everything you might want to know about DR and is supported by many detailed resources on topics including<\/span><\/p>\n<ul>\n<li><a href=\"https:\/\/mutusystem.com\/en-us\/diastasis-recti\/diastasis-recti-diagram-the-muscles-involved\/\"><span style=\"font-weight: 400;\">What causes DR and what actually happens to your abs?<\/span><\/a><\/li>\n<li><a href=\"https:\/\/mutusystem.com\/en-us\/diastasis-recti\/diastasis-recti-during-pregnancy\/\"><span style=\"font-weight: 400;\">What about<\/span> D<span style=\"font-weight: 400;\">iastasis Recti during pregnancy<\/span><span style=\"font-weight: 400;\">?<\/span><\/a><\/li>\n<li><a href=\"https:\/\/mutusystem.com\/en-us\/diastasis-recti\/tummy-still-looks-pregnant-after-childbirth\/\">Why does my stomach still look pregnant after having a baby?<\/a><\/li>\n<li><a href=\"https:\/\/mutusystem.com\/en-us\/diastasis-recti\/your-body-after-having-a-baby-whats-normal-what-isnt\/\">Your body after pregnancy what&#8217;s normal and what isn&#8217;t &#8211; from cramping and abdominal pains to a bulging tummy<\/a><\/li>\n<li><a href=\"https:\/\/mutusystem.com\/en-us\/diastasis-recti\/how-long-does-it-take-to-heal-diastasis-recti-and-what-if-youre-not-seeing-progress\/\"><span style=\"font-weight: 400;\">How long does it take to heal a DR?<\/span><\/a><\/li>\n<li><a href=\"https:\/\/mutusystem.com\/en-us\/diastasis-recti\/never-late-start-healing-dr\/\"><span style=\"font-weight: 400;\">How to heal Diastasis Recti years later &#8211; it&#8217;s never too late!<\/span><\/a><\/li>\n<li><a href=\"https:\/\/mutusystem.com\/en-us\/back-pain\/diastasis-recti-and-back-pain-how-to-resolve-it\/\">Diastasis Recti and Back Pain: How to resolve one of DR&#8217;s biggest symptoms<\/a><\/li>\n<li><a href=\"https:\/\/mutusystem.com\/en-us\/diastasis-recti\/you-can-have-a-flat-tummy-and-a-small-diastasis-recti-i-have\/\"><span style=\"font-weight: 400;\">When is it considered severe<\/span><\/a><span style=\"font-weight: 400;\"> and<\/span><a href=\"https:\/\/mutusystem.com\/en-us\/diastasis-recti\/diastasis-recti-surgery\/\"> when<span style=\"font-weight: 400;\"> might you need surgery to heal it?<\/span><\/a><\/li>\n<li><span style=\"font-weight: 400;\"><a href=\"https:\/\/mutusystem.com\/en-us\/diastasis-recti\/diastasis-recti-symptoms\/\">How you can check for Diastasis Recti from the comfort of your home<\/a>?<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/mutusystem.com\/en-us\/diastasis-recti\/top-5-diastasis-recti-exercises\/\"><span style=\"font-weight: 400;\">A guide to the easiest, best (and worst) exercises for helping to heal DR<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/mutusystem.com\/en-us\/diastasis-recti\/exercising-with-diastasis-recti\/\"><span style=\"font-weight: 400;\">Core exercises you should avoid if you have DR (and how long for)<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/mutusystem.com\/en-us\/diastasis-recti\/crunches-curl-ups-diastasis-recti\/\"><span style=\"font-weight: 400;\">The low down on<\/span>\u00a0<span style=\"font-weight: 400;\">crunches, curls and other commonly recommended exercise for DR<\/span><span style=\"font-weight: 400;\">?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/mutusystem.com\/en-us\/diastasis-recti\/how-diastasis-recti-breathing-exercises-and-alignment-techniques-can-help-with-healing\/\"><span style=\"font-weight: 400;\">Do<\/span> <span style=\"font-weight: 400;\">breathing exercises and alignment help with Diastasis Recti<\/span><span style=\"font-weight: 400;\">?<\/span><\/a><\/li>\n<\/ul>\n<p><strong>About Us<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">MUTU is world recognised and medically proven in hospital-run trials as an effective Diastasis Recti and Pelvic Floor Dysfunction treatment programme. We\u2019ve helped over 80,000 moms since 2009 and we\u2019re committed to helping you too.<\/span><\/p>\n","image":{"ID":2118,"id":2118,"title":"diastasis recti infographic","filename":"diastasis.jpg","filesize":15496,"url":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2021\/08\/diastasis.jpg","link":"https:\/\/mutusystem.com\/en-us\/diastasis\/","alt":"diastasis recti infographic","author":"1","description":"","caption":"","name":"diastasis","status":"inherit","uploaded_to":0,"date":"2021-08-06 19:53:19","modified":"2022-01-31 22:19:03","menu_order":0,"mime_type":"image\/jpeg","type":"image","subtype":"jpeg","icon":"https:\/\/mutusystem.com\/en-us\/wp-includes\/images\/media\/default.png","width":520,"height":668,"sizes":{"thumbnail":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2021\/08\/diastasis-150x150.jpg","thumbnail-width":150,"thumbnail-height":150,"medium":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2021\/08\/diastasis-389x500.jpg","medium-width":389,"medium-height":500,"medium_large":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2021\/08\/diastasis.jpg","medium_large-width":520,"medium_large-height":668,"large":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2021\/08\/diastasis.jpg","large-width":520,"large-height":668,"1536x1536":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2021\/08\/diastasis.jpg","1536x1536-width":520,"1536x1536-height":668,"2048x2048":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2021\/08\/diastasis.jpg","2048x2048-width":520,"2048x2048-height":668,"400x300":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2021\/08\/diastasis-400x300.jpg","400x300-width":400,"400x300-height":300}}},"highlights":{"title":"What is Diastasis Recti?","text":"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. \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.","group":[{"image":{"ID":4039,"id":4039,"title":"cone-shape3 (1)","filename":"cone-shape3-1.png","filesize":33154,"url":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/03\/cone-shape3-1.png","link":"https:\/\/mutusystem.com\/en-us\/cone-shape3-1\/","alt":"","author":"2","description":"","caption":"","name":"cone-shape3-1","status":"inherit","uploaded_to":0,"date":"2023-03-23 09:53:32","modified":"2023-03-23 09:53:32","menu_order":0,"mime_type":"image\/png","type":"image","subtype":"png","icon":"https:\/\/mutusystem.com\/en-us\/wp-includes\/images\/media\/default.png","width":442,"height":446,"sizes":{"thumbnail":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/03\/cone-shape3-1-150x150.png","thumbnail-width":150,"thumbnail-height":150,"medium":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/03\/cone-shape3-1.png","medium-width":442,"medium-height":446,"medium_large":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/03\/cone-shape3-1.png","medium_large-width":442,"medium_large-height":446,"large":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/03\/cone-shape3-1.png","large-width":442,"large-height":446,"1536x1536":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/03\/cone-shape3-1.png","1536x1536-width":442,"1536x1536-height":446,"2048x2048":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/03\/cone-shape3-1.png","2048x2048-width":442,"2048x2048-height":446,"400x300":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/03\/cone-shape3-1-400x300.png","400x300-width":400,"400x300-height":300}}},{"image":{"ID":4038,"id":4038,"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-us\/wp-content\/uploads\/sites\/2\/2023\/03\/what-does-diastasis-recti-look-like-breadloaf-shape-mutu-system.png","link":"https:\/\/mutusystem.com\/en-us\/what-does-diastasis-recti-look-like-breadloaf-shape-mutu-system-2\/","alt":"","author":"2","description":"","caption":"","name":"what-does-diastasis-recti-look-like-breadloaf-shape-mutu-system-2","status":"inherit","uploaded_to":0,"date":"2023-03-23 09:53:16","modified":"2023-03-23 09:53:16","menu_order":0,"mime_type":"image\/png","type":"image","subtype":"png","icon":"https:\/\/mutusystem.com\/en-us\/wp-includes\/images\/media\/default.png","width":447,"height":446,"sizes":{"thumbnail":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/03\/what-does-diastasis-recti-look-like-breadloaf-shape-mutu-system-150x150.png","thumbnail-width":150,"thumbnail-height":150,"medium":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/03\/what-does-diastasis-recti-look-like-breadloaf-shape-mutu-system.png","medium-width":447,"medium-height":446,"medium_large":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/03\/what-does-diastasis-recti-look-like-breadloaf-shape-mutu-system.png","medium_large-width":447,"medium_large-height":446,"large":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/03\/what-does-diastasis-recti-look-like-breadloaf-shape-mutu-system.png","large-width":447,"large-height":446,"1536x1536":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/03\/what-does-diastasis-recti-look-like-breadloaf-shape-mutu-system.png","1536x1536-width":447,"1536x1536-height":446,"2048x2048":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/03\/what-does-diastasis-recti-look-like-breadloaf-shape-mutu-system.png","2048x2048-width":447,"2048x2048-height":446,"400x300":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/03\/what-does-diastasis-recti-look-like-breadloaf-shape-mutu-system-400x300.png","400x300-width":400,"400x300-height":300}}},{"image":{"ID":4040,"id":4040,"title":"ezgif-3-fab0d2993e","filename":"ezgif-3-fab0d2993e.jpeg","filesize":21833,"url":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/03\/ezgif-3-fab0d2993e.jpeg","link":"https:\/\/mutusystem.com\/en-us\/ezgif-3-fab0d2993e\/","alt":"","author":"2","description":"","caption":"","name":"ezgif-3-fab0d2993e","status":"inherit","uploaded_to":0,"date":"2023-03-23 09:54:22","modified":"2023-03-23 09:54:22","menu_order":0,"mime_type":"image\/jpeg","type":"image","subtype":"jpeg","icon":"https:\/\/mutusystem.com\/en-us\/wp-includes\/images\/media\/default.png","width":441,"height":446,"sizes":{"thumbnail":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/03\/ezgif-3-fab0d2993e-150x150.jpeg","thumbnail-width":150,"thumbnail-height":150,"medium":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/03\/ezgif-3-fab0d2993e.jpeg","medium-width":441,"medium-height":446,"medium_large":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/03\/ezgif-3-fab0d2993e.jpeg","medium_large-width":441,"medium_large-height":446,"large":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/03\/ezgif-3-fab0d2993e.jpeg","large-width":441,"large-height":446,"1536x1536":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/03\/ezgif-3-fab0d2993e.jpeg","1536x1536-width":441,"1536x1536-height":446,"2048x2048":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/03\/ezgif-3-fab0d2993e.jpeg","2048x2048-width":441,"2048x2048-height":446,"400x300":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/03\/ezgif-3-fab0d2993e-400x300.jpeg","400x300-width":400,"400x300-height":300}}}],"description":""},"cta":{"title":"Understanding the Structure of your Abdomen","text":"<p><span style=\"font-weight: 400;\">The Rectus Abdominis is one of four layers of abdominal muscles:\u00a0<\/span><\/p>\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","image":{"ID":4036,"id":4036,"title":"Screenshot 2023-03-22 at 12.41.13","filename":"Screenshot-2023-03-22-at-12.41.13.png","filesize":81497,"url":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/03\/Screenshot-2023-03-22-at-12.41.13.png","link":"https:\/\/mutusystem.com\/en-us\/screenshot-2023-03-22-at-12-41-13\/","alt":"","author":"2","description":"","caption":"","name":"screenshot-2023-03-22-at-12-41-13","status":"inherit","uploaded_to":0,"date":"2023-03-22 14:51:20","modified":"2023-03-22 14:51:20","menu_order":0,"mime_type":"image\/png","type":"image","subtype":"png","icon":"https:\/\/mutusystem.com\/en-us\/wp-includes\/images\/media\/default.png","width":784,"height":402,"sizes":{"thumbnail":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/03\/Screenshot-2023-03-22-at-12.41.13-150x150.png","thumbnail-width":150,"thumbnail-height":150,"medium":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/03\/Screenshot-2023-03-22-at-12.41.13-500x256.png","medium-width":500,"medium-height":256,"medium_large":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/03\/Screenshot-2023-03-22-at-12.41.13-768x394.png","medium_large-width":768,"medium_large-height":394,"large":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/03\/Screenshot-2023-03-22-at-12.41.13.png","large-width":784,"large-height":402,"1536x1536":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/03\/Screenshot-2023-03-22-at-12.41.13.png","1536x1536-width":784,"1536x1536-height":402,"2048x2048":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/03\/Screenshot-2023-03-22-at-12.41.13.png","2048x2048-width":784,"2048x2048-height":402,"400x300":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/03\/Screenshot-2023-03-22-at-12.41.13-400x300.png","400x300-width":400,"400x300-height":300}}},"questions":{"group":[{"title":"What Does Diastasis Recti Look Like?","text":"<p><span style=\"font-weight: 400;\">Here\u2019s what the gap looks like at the muscular level:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your tummy might still \u201clook\u201d pregnant, many months or even years post-baby. A diastasis 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After using MUTU System 94% of women reported an improvement in signs and symptoms of diastasis recti, or separation of the stomach muscles.*<\/span><\/p>\n"},{"title":"What Causes Diastasis Recti?","text":"<p><span style=\"font-weight: 400;\">DR 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;\">It 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.<\/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, it 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<p>When the two parts of the muscle separate or come apart, the connective mid-line is stretched and weakened as it takes all other muscular and fascial support structures along with it. This may leave the front of the abdomen unsupported and unstable.<\/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 <a href=\"https:\/\/mutusystem.com\/en-us\/diastasis-recti\/tummy-still-looks-pregnant-after-childbirth\/\">tummy might still look pregnant<\/a>, many months or even years after giving birth. This is often (somewhat dismissively) called <a href=\"https:\/\/mutusystem.com\/en-us\/postpartum-exercise\/want-to-lose-your-mummy-tummy-5-facts-your-doctor-your-gym-instructor-wont-tell-you\/\">\u201cmommy belly\u201d or \u201cmommy tummy\u201d or \u201cpooch.\u201d<\/a>\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It 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.\u00a0<\/span><\/p>\n"},{"title":"How Do I Test for Diastasis Recti?","text":"<p><span style=\"font-weight: 400;\">There\u2019s <a href=\"https:\/\/mutusystem.com\/en-us\/diastasis-recti\/diastasis-recti-symptoms\/\">an easy at-home test for determining if you have Diastasis Recti.<\/a><\/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 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 DR, and what you can do to help close your abdominal separation (even in these severe cases).<\/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<li>Back pain (often in the lower back region).<\/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 (for example <a href=\"https:\/\/mutusystem.com\/en-us\/back-pain\/diastasis-recti-and-back-pain-how-to-resolve-it\/\">back pain can have a huge impact on quality of life<\/a> for many of us). Even if you don\u2019t necessarily feel any pain, having your deep abdominal muscles and core aligned is important for your stability and being able to do normal daily activities.\u00a0<\/span><\/p>\n"},{"title":"The Role of Alignment and Posture","text":"<p><span style=\"font-weight: 400;\">Poor alignment and posture results in uncontained pressure and loading.<\/span>\u00a0<span style=\"font-weight: 400;\">Follow these steps to help you tweak and adjust your alignment:<\/span><\/p>\n<ol>\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<\/ol>\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><\/p>\n<p><span style=\"font-weight: 400;\">MUTU<\/span><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. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Engaging your core is a more important than just sucking in your stomach.<\/span><a href=\"https:\/\/mutusystem.com\/en-us\/postpartum-exercise\/how-to-engage-your-core\/\"> <span style=\"font-weight: 400;\">Learn more about engaging your core properly here.<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can <a href=\"https:\/\/mutusystem.com\/en-us\/diastasis-recti\/top-5-diastasis-recti-exercises\/\">narrow the gap with exercises<\/a><\/span><span style=\"font-weight: 400;\"> including abdominal exercises, core restoration exercises, breathing strategies and alignment adjustments. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">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"},{"title":"Why is it Important to Address Diastasis Recti?","text":"<p><span style=\"font-weight: 400;\">DR 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. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">It 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"}]},"correction":{"title":"How Can MUTU Help With My Diastasis Recti?","group":false,"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 both Diastasis Recti and Pelvic Floor Dysfunction. <\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">MUTU<\/span><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 Hospital Trials in 2020,<\/span> <a href=\"https:\/\/mutusystem.com\/en-us\/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> <span style=\"font-weight: 400;\">how long ago<\/span><span style=\"font-weight: 400;\"> you had your baby (<a href=\"https:\/\/mutusystem.com\/en-us\/diastasis-recti\/never-late-start-healing-dr\/\">many moms come to us with DR more than 12 months postpartum<\/a>), the award-winning, medically recommended MUTU program can help. <\/span><\/p>\n","image":{"ID":3911,"id":3911,"title":"7","filename":"7.png","filesize":273950,"url":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/01\/7.png","link":"https:\/\/mutusystem.com\/en-us\/?attachment_id=3911","alt":"postpartum fitness","author":"2","description":"","caption":"","name":"7-2","status":"inherit","uploaded_to":3908,"date":"2023-01-26 12:12:15","modified":"2023-01-26 12:19:12","menu_order":0,"mime_type":"image\/png","type":"image","subtype":"png","icon":"https:\/\/mutusystem.com\/en-us\/wp-includes\/images\/media\/default.png","width":1024,"height":683,"sizes":{"thumbnail":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/01\/7-150x150.png","thumbnail-width":150,"thumbnail-height":150,"medium":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/01\/7-500x333.png","medium-width":500,"medium-height":333,"medium_large":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/01\/7-768x512.png","medium_large-width":768,"medium_large-height":512,"large":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/01\/7.png","large-width":1024,"large-height":683,"1536x1536":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/01\/7.png","1536x1536-width":1024,"1536x1536-height":683,"2048x2048":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/01\/7.png","2048x2048-width":1024,"2048x2048-height":683,"400x300":"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/01\/7-400x300.png","400x300-width":400,"400x300-height":300}}}},"_links":{"self":[{"href":"https:\/\/mutusystem.com\/en-us\/wp-json\/wp\/v2\/categories\/10","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mutusystem.com\/en-us\/wp-json\/wp\/v2\/categories"}],"about":[{"href":"https:\/\/mutusystem.com\/en-us\/wp-json\/wp\/v2\/taxonomies\/category"}],"wp:post_type":[{"href":"https:\/\/mutusystem.com\/en-us\/wp-json\/wp\/v2\/posts?categories=10"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}