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Diastasis Recti

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Ab Separation

Recovering After Giving Birth

Postnatal Exercises

Mommy Tummy

What is Diastasis Recti?

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.

The most typical sign of diastasis recti is the appearance of a pouch or bulge in the stomach, which is most noticeable when you exert yourself physically or tense your abdominal muscles.

Other symptoms include:-

  • lower back pain
  • poor posture
  • constipation
  • bloating

Pregnancy

During pregnancy, you may not have any visible symptoms as a result of the separation of your abdominal muscles. However, beginning in the middle of the second or third trimester, you may begin to see a protrusion or ridge growing on your stomach. It is possible for it to show up both above and below the belly button. It’s likely that you’ll sense it the most while you’re attempting to stand, sit up, or lie down and engage your abdominal muscles.

Postpartum

The most obvious sign following birth is a protrusion, or “pooch,” in your abdomen. It could appear like you are still pregnant even when you are not.

Here’s how to do a postpartum self-examination for diastasis recti:

  1. Lay on your back with your knees bent and your feet flat on the floor.
  2. Look down at your tummy while lifting your shoulders a little off the floor and holding your head with one hand.
    Move the other hand along the midline of your abs, above and below the belly button. Try to squeeze a finger or two between your muscles.
  3. You have a moderate case of diastasis recti if you can feel a gap or separation of one to two finger lengths. As your muscles gradually get stronger again after giving birth, the gap will begin to close.

Diastasis recti is brought on by excessive inner-abdominal pressure. Your uterus is growing throughout pregnancy, which causes your abdominal muscles and connective structures to stretch out. The pregnancy hormones relaxin and oestrogen aid in their progression. In addition, diastasis recti might result from pushing during delivery. It is normal to experience some abdominal separation during and after pregnancy.

Diastasis recti can occur in newborns, especially if they are premature. This is a result of the incomplete development and connection of their abdominal muscles.

Until your diastasis recti has healed, you should hold off on crunches, sit-ups, and planks. Some research suggests that these movements may actually exacerbate the condition.

You should also avoid the following:

  • Any rigorous workouts that cause your ab muscles to protrude
  • If carrying your infant on one hip causes you any discomfort
  • Trying to lift or transporting goods of significant weight
  • Coughing without abdominal muscular support

The following problems can result from diastasis recti:

Prior to becoming pregnant, it is important to work on strengthening your core. Your oblique muscles and pelvic floor muscles should be included in this. When working your abs, it is critical that you never compromise on the quality of your form. You should steer clear of any exercises that make your stomach protrude or that put strain on your back.

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