What Causes Diastasis Recti?
During the later stages of pregnancy there are a number of factors that increase the intra-abdominal pressure within your abdomen such as:
- progressive uterus growth
- maternal body changes
- changing postures that mothers adapt to
- reduced strength and tension in the abdominal muscles
There is a piece of connective tissue called the Linea Alba between your ‘6 pack’ rectus abdominis muscles at the front which joins them together. As you get bigger and the intra-abdominal pressure increase and abdominal muscles become compromised the linea alba stretches and becomes weaker and thinner (think about pulling on a piece of dough from both sides and as it stretches out and becomes weaker in the middle). Learn more by watching video below.
After giving birth with about 60% of mums this linea alba tightens and become strong again and the gap between
the muscles closes by 8 weeks. With about 40% of mums unfortunately this does not happen and they can have a linea alba which is still weak and stretched and a gap between the muscles.
When some mums feel that they still look pregnant months down the line and still have a ‘paunch’ or ‘mummy tummy’ often it is because of this Diastasis Recti.
What Can You Do About It?
Work On Core Muscle Strength
By working on strengthening the pelvic floor muscles and deep abdominal (tranversus abdominis) muscles you can reduce the extent of the separation and speed up recovery after birth – to help you get started see our ‘Pelvic Floor & Core Workouts’ in the ‘Pregnancy Workouts Guide’
Avoid Tummy Doming
Roll Onto Your Side First
What Can You Do About It After Pregnancy?
The Rectus Abdominis 6 pack muscles not only separate but also become stretched out so longer and thinner in the later stages of pregnancy. To help restore them back to their shape and thickness before Pregnancy ‘Shoulder blade lift Ab Curls’ can help.
Also by working the deep core muscle strength this will in turn create more tension in the Linea Alba Connective tiessue and when the muscles are stronger and the linea alba has more tension it gives a ‘corseting’ and ‘pulling back’ effect to your tummy.
We recommend checking out our ‘Postpartum Recovery Section’ after giving birth to get yourself familiar with what you can do to ease your recovery. This Guide contains all the info you need to make your Recovery as problem free as possible including Recovery Movement Exercises and Core Muscle Reactivation Exercises.
This Guide will then form the base of ‘Get Back 2 U Section’ which has Core Programs (Abs Fab or Pelvic Floor & Core) which help restore your core strength and flatten your tummy.