Seriously Simple: Diastasis Recti

There is a lot of information floating around about Diastasis Recti (DR). It's great that we have more awareness of DR but the problem is not all of the information out there is correct and up-to-date! Another problem is that some of the information is just complicated and hard for some people to understand. So today I give you Seriously Simple: Diastasis Recti!

Below you will find a picture of what DR looks like before and after pregnancy. Yes, these are hand-drawn just for you! The picture on the left is an example before a Diastasis. The picture on the right is an example of a Diastasis during/after pregnancy.

The connective tissue that goes down the middle is called the Linea Alba (or Facia). It is the stretching of this tissue (that connects the left and right abdominals) that causes a diastasis. It used to be thought that the space between the left and right abdominals determined if a diastasis existed or not. Now we go by the "density" of the Facia. So it is possible to have space between your left and right abdominals AND have a healed diastasis; but that is only the case if the Facia is dense and strong!

Diastasis Recti is commonly found in pregnant women. Most women have it to some varying degree during pregnancy. Post-partum DR healing is different for everyone! Some women naturally close their gap while others struggle. What also happens is women think they are ready for high impact activities but do not know they have DR and eventually worsen their DR.

So how do we check for DR? Want the Seriously Simple steps?

1. Lie down on your back.

2. Bring your heals flat on the floor.

3. Inhale and relax your pelvic floor.

4. Exhale, lift your pelvic floor, and slightly raise your head.

5. Slowly "walk" your fingers down from the top of your ribs down to your pubic bone to feel for a space.

6. Measure, with your fingers. Space from left to right and how deep the space feels.

7. Test the density of your facia.

Now want a more in depth and better explanation!? I'll be posting a video soon! Stay tuned :D

Somethings you might not know! Diastasis Recti can often times be the cause of incontinence, lower back pain, pelvic pain, and a prolapse. DR does not only occur in women that are pregnant or have had a baby. Anyone, man or woman, young or old, can develop it! Sometimes babies even have DR but then naturally heal it. Sometimes high level athletes have DR but we never hear about it. Happy news: DR can be healed! I'll make a new blog post about that.

Until then, I do NOT recommend using taping, wraps, belts, etc. Why not? While they might be OK in moderation I do not want you to completely rely on them. Eventually you will take them off and your muscles will be weak because you have been relying on the belt, wrap, etc. to hold your muscles together. Also, doing hundreds of kegals a day will not heal you either. Kegals are not bad but you cannot solely rely on them. It is so important to train your pelvic floor as a system: the Central Core system.

There is so much more I could share with you but remember this is the Seriously Simple version! I will share more I promise!

Questions? Concerns? Contact me!

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