Diastasis recti is the term that refers to the separation of your six pack abdominal muscles which occurs during almost 100% of full term pregnancies. The good news is that this gap will usually recover well and settle back together within a few weeks.
Check out my 'mountain' indicating my diastasis recti when I was 36 weeks pregnant! This appearance of a mountain down the centre of your tummy might occur when you place too much pressure on your core, and the strength of the connective tissue down the centre of your tummy isn't strong enough to control the pressure.
I've had three pregnancies and am a Registered Nurse and it wasn't until my third pregnancy once I had done my training in Exercise Coaching specialising in Pregnancy and Postnatal recovery that I really understood about the importance of looking after and protecting my body during pregnancy, preparing for a better birth which subsequently allowed me to have an easier recovery.
I truely believe that all Mumma's deserve to know how to care for their body well along with protecting against pregnancy and birth related injuries that have risks of long term symptoms that can limit ones life like they did mine.
Read on to learn more about Diastasis recti, it happens in all pregnancies, if you are or have been pregnant you need to know about this...
Some degree of abdominal separation is inevitable and completely normal to allow for baby to grow during pregnancy. Diastasis recti is when the connective tissue between your 'six pack' abs (the linea alba) becomes more lax, stretches and thins out, and therefore becomes weak to allow for baby growth (it is not a ripping or tearing of the tissue). If you are pregnant, you can possibly prevent a wider diastasis by being conscious of maintaining optimal posture and alignment to support your core to function correctly and safely. You could also include a pregnancy safe exercise program into your lifestyle, and strive to nourish your body with optimal pregnancy nutrition.
Once baby is born, your abs might come back together nicely within a few weeks or you may be left with a weakened and stretched ‘squishy’ gap down the centre of your stomach above and/or below your belly button. If a wider gap remains you will need a focused postnatal rehab exercise program like my Re-energised Postnatal Recovery Program to help re-strengthen your connective tissue, improve your core function and support the rest of your body to function optimally. Diastasis recti may also be a contributing factor to what is commonly referred to as a ‘mummy tummy’, the stubborn bulge or bloating of a mother’s tummy after pregnancy.
To perform a self-assessment to see if you might have a Diastasis recti click here.
The optimal time post pregnancy to assess if you have a diastasis is at least two to three weeks after birth; this allows your uterus to have time to contract back down.
With that said, if you have a gap remaining or if you don’t, I still recommend you follow a postnatal recovery program like this…Re-energised Postnatal Recovery Program or C-section Recovery Program if you had a C-section. Your posture, your breathing, your pelvic floor, your tummy muscles will have all been altered and stretched and deserve the TLC that these programs provide.
Why you need to bother healing your Diastasis recti:
It is important to do prioritise re-storing your core function because an effectively functioning core is the foundation to all other movements you perform in your daily life. Rehabilitating your core and developing a functioning diastasis recti and deep core muscle system again will help support better posture, therefore reduce aches and pains, improve strength throughout your body and reduce the risk of other nasty problems like pelvic floor symptoms, backpain and more.
How to get started with recovery of your Diastasis recti:
Healing and strengthening your core after birth, needs initially avoid ‘traditional core exercises’ like sit-ups and planks, these target the wrong core muscles and place too much pressure on your deep core system initially. You need to focus on your deep core system which is like a canister or a balloon. Discover more about the core system here
During your rehab you will be looking to strengthen your deep core muscles which will help thicken and improve tension in your thinned out linea alba connective tissue. This will see you incorporating a variety of exercises including re-setting your breathing, pelvic floor exercises, exercises lying progressing to sitting and standing.
If you are ready to dive deeper and get your body functioning well again after birth, then I’ve got the program for you. My Re-energised Postnatal Recovery Program is a progressive 10 step educational and exercise program that you can follow along at your own pace and from the comfort and privacy of your own home. There’s even an option if you’ve had a C-section as that requires some additional considerations related to scar tissue and function also.
Let me know in the comments if you are having symptoms of Diastasis recti and/or any symptoms you might be having that are associated? I'd love to hear from you and support you on your recovery journey, you deserve to function well again after birth Mumma.
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