Diastasis Recti

How to identify if you have a Diastasis recti and what can be done.

What is a Diastasis Recti?

A Diastasis Recti is a gap between the two bellies of the rectus abdominis (Six pack muscles) of 2,7cm or more. The connective tissue in between the muscle tissue is stretched out and cannot withhold pressure from the inside of the core. This can lead to hernias, instability of your core, doming bellies, lower back pain, digestive issues and incontinence.

When does it occur?

A Diastasis recti most often occurs during pregnancy. And it’s normal!!!! In this case, it even has to happen to allow the baby to grow and still have room in the mothers belly. 
Other causes for a Diastasis recti can be overweight, unsuitable strength training/wrong techniques, or medical conditions where the connective tissue is weak. 

Where does it occur? 

The distance between the two sides of the six pack muscle can be increased all the way, only around the belly button, only below the belly button or only above the belly button. 

What to do about it?

If your Diastasis recti was caused by pregnancy, then you can give it up to a year to give your body time to heal on its own. Good nutrition, hydration, plenty of rest and a postnatal recovery classes led by a specialist trainer or midwife is a must and  can certainly speed up the process. 

If you did a postnatal recovery class (see our calendar for upcoming classes) are more than a year postnatal or have symptoms like leaking, low back pain, doming of your abdominal wall during certain movements, a mummy belly that still looks pregnant then it’s time to find a specialist who can help you on a 1:2:1 basis to really find out what’s holding your healing process back. 

What is the goal of Diastasis rehabilitation?

Contrary to the widespread assumption that a diastasis recti must be closed, this is not necessarily the case.
First and foremost, it is a matter of strengthening your body's core and getting the gap stable and functional again. This means that your body should again be able to balance pressure differences inside the body. This often leads to the approximation of the two muscle bellies. More than the distance it depends on the stability of the tissue & your core muscles.

How can we help you? 

Our Angel Kira is offering postnatal recovery classes and we help with early recovery and postpartum fitness, too.

She has also done specialized training to treat Diastasis recti on a 1:2:1 basis and we also have other partner who can help and assist the process.
Get in touch with us: hello@gravidamiga.com

Here you can read more about the postpartum recovery classes we offer. 

December 2020 Gravidamiga
This blog post is a personal recommendation and based on personal experience. It has been prepared with the greatest possible care and does not claim to be correct, complete or up-to-date.“

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