Do you have diastasis recti?
24 May 2010

Do you have Diastasis Recti?

2 mins to read
Jenny Dugard of Body Beyond Baby looks at a condition that many postnatal women may not know they have: Diastasis Recti or Abdominal Separation.


The abdominals are made up of three main muscle groups: rectus abdominals, internal/external obliques and transverse abdominals. The rectus abdominals run vertically from your ribs to your pubic bone. They are the ones often referred to as the 'six pack' and are probably the most visible of the abdominal muscles.

Diastasis recti is caused when the two sides of the rectus abdominals split in the middle to form a gap. This separation is caused by the growing baby pushing the uterus against the abdominal wall. The connective tissue is softened by pregnancy hormones and results in a separation. Multiple births or repeated pregnancies increase the risk.

It is imperative that you know if you have diastasis recti before embarking upon physical exercise, particularly abdominal training, following pregnancy.

Checking for abdominal separation

  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Lift your head and shoulders off the floor in a mini crunch position and hold.
  3. Use your hands to feel the two sides of the rectus abdominals and any gap in between.
  4. Use your fingers to test above, below and at your navel to see where the largest gap is. 
  5. Remember how many fingers and where between your ribs and your pubic bone that you tested.  Most women will find the biggest gap at their navel.

It is common to have a gap of two finger widths or less. If you have a gap of more than this, no matter how postpartum you are, you need to be doing exercises that will help to promote the rejoining of the rectus abdominals. The muscles will not heal themselves, so you need to play an active role in helping them to rejoin. You should avoid all traditional crunching exercises until your separation has improved.

Knowing that you have diastasis recti will enable you to be on your way to rebuilding your post-baby body. The retraining of the abdominal muscles will help to get rid of your 'mummy tummy' and avoid back injuries often caused by lifting small (but heavy) children from various angles. Fixing this issue now is most important in your sustained health and wellbeing. Leaving this condition unaddressed may lead to a herniation, back problems and increased damage during subsequent pregnancies.

References available on request


 



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