Diastasis recti is something that affects many women
Diastasis recti is something that affects many women when they are pregnant and after having a baby, and it can be worrying for new moms. While it can cause other problems that might bother you, it is often something that can be fixed without special treatment.
What Is Ab Separation?
The rectus abdominis has two sides and there is a gap between them. Ab Separation is know as Diastasis recti, which is where the gap widens due to a split in the linea alba. It is sometimes called simply DR or DRA, and you may know it as ‘mommy tummy’ or ‘baby belly.’
If you have diastasis recti, your tummy might look like you are still pregnant, even if it has been months or years after having your baby. It often looks like a dome in the tummy, and it is usually more noticeable when you move from lying down to sitting up.
Is It Really a Problem?
Many women don’t like the appearance of diastasis recti, but there’s more to it than that. It does not just affect the appearance of your tummy, and it can lead to other issues.
The separation is a symptom of a weak core and pelvic floor. This could affect the stability of the whole pelvic region and your midsection. It can also lead to back pain, pain in your tummy, or pelvic pain when you are going about your day or exercising.
What Causes Diastasis Recti?
Diastasis recti is caused by excessive intra-abdominal pressure. It is more common in later pregnancy. During the pregnancy, there is an alignment shift and load increase, and these cause an increase in intra-abdominal pressure.
The rectus abdominis is a layer of abdominal muscles when the two parts separate. The midline linea alba connective tissue becomes stretched and weakens, leaving the front of the abdomen unstable. It should be taut and if it is not aligned properly, it cannot perform properly.
And improving tension back in this linea alba is the focus of exercises you can do to sort out the problem.
Engage Your Core
One of the first things to do is engage your core in order to connect with the core muscles. Do this by exhaling slowly and drawing in your belly while keeping the rest of your body relaxed. Then relax your ab muscles while you inhale.
When you are going about an activity, like lifting your baby, carry out this quick exercise to stabilize your core.
Focus on Posture
Posture is very important if you have diastasis recti. It’s therefore important to stay active by walking, avoiding sitting down too much, changing your position regularly, and carrying out exercises that strengthen your glutes and your core.
Try Our Postnatal Programs
We have a range of postnatal programs at Health2Mama that can help new moms with diastasis recti. These include our Pelvic Floor & Core Program and our Abs Fab Program, which helps to heal Diastasis Recti. To find out which of them is the right one for you complete the quick questionnaire below.
Try them today or sign up to all the programs and get back on track so you can go about your activities like lifting your baby and going for a stroll in comfort.