Diastasis Recti- Do you have it?
No matter how active you were before pregnancy, there is no denying that pregnancy takes its toll on your body - especially your core! Diastasis Recti (DR) is a very popular topic these days, especially on social media. Today we are going to be talking about what it is, what you can do to help heal after pregnancy, how to screen for it, and what to do if you are struggling with persistent diastasis recti.
Diastasis Recti is a very common -in fact normal thing to happen during pregnancy. Your abs need to stretch to make room for your baby. A study from the Journal of Manual Therapy from 2015 showed that 100% of women had a diastasis recti at 35 weeks.So, despite what trainers are trying to sell to you online, diastasis is not one of those things that are preventable. Diastasis recti is not something you should fear, although it is confusing and there is a lot of misinformation out there, many women will heal naturally and be able to return to exercise with no problems!
So, although you are unable to prevent having a diastasis (despite what trainers on social media say), there are things you can do postpartum to begin to heal your diastasis.
* The following are typically safe ways to begin. Keep in mind these are not to substitute for individualized medical advice*
What to do for the first 6 weeks following a c-section:
Restorative, diaphragmatic breathing into abdomen
Introduce different textures to scar to avoid sensitization starting with very soft materials
Connection breaths
Transverse abdominis activation, glute strengthening, and strict upper body work may vary from individual to individual on tolerance
What to do for the first 6 weeks following a vaginal delivery:
Connection breaths
Transverse abdominis activation
Glute strengthening
Strict upper body work
Research suggests that often the best place to start is restoring your diaphragmatic breathing so don’t underestimate the value of simply breathing correctly!
How to screen for Diastasis Recti
Lye down on your back with your knees bent. Begin by taking one hand at the level of your belly button and let your hand sink it. You are looking to see how far the edges of your abdominal muscles are away from each other (see picture above). Many sources cite 2 fingers as being normal. Work your way up and down your midline feeling for the side of your abdominals.
Next, lift your head up off the floor, and repeat what you just did. We are looking to see if there are any changes. Does it now feel firmer underneath your fingertips? Do you notice any coning, doming or sinking along your midline? If it feels firmer, that’s good! That means you are able to generate tension. If you notice any coning/doming or sinking, that means you are not managing the pressure well (don’t worry though, a rehab professional can help out with this!)
When you have a persistent diastasis
There are many sources out there to help resolve your DR and return you to your goals, but it’s often beneficial to work alongside a specialist who can tailor your program to match your exact needs. This is especially true if your goals include returning to skills typical in CrossFit or functional fitness.
Looking for more guidance with your pregnancy or postpartum journey? You can set up a free call and discuss what’s going on and find out if therapy is right for you. Just feel out the contact form and a member of our St. George, UT team will be reaching out. Interested in learning more? Download our free return to fitness postpartum guide below!
