Understanding and Addressing Diastasis Recti
At Edge Physical Therapy, we prioritize empowering individuals with the knowledge and tools to address various physical conditions affecting their well-being. In this blog, we'll shed light on Diastasis Recti—a common concern, especially for women during and after pregnancy. We'll explore what it is, how it occurs, ways to assess it, and most importantly, how you can address and improve it.
What is Diastasis Recti?
Diastasis Recti refers to the thinning and widening of the linea alba, the fascial line between the rectus abdominis muscles. This condition often occurs during pregnancy as the body undergoes a physiological process to make space for the growing baby. Surprisingly, 100% of women experience Diastasis Recti in the last few weeks of pregnancy.
Causes of Diastasis Recti:
Whether pregnant or not, Diastasis Recti can develop due to consistent factors, including:
Poor Abdominal Pressure Management: Exerting pressure on the 6-pack muscles without proper management.
Poor Core Activation Patterns: Inadequate activation of core muscles.
Suboptimal Posture: Maintaining an improper posture that contributes to abdominal weakness.
Chronic Constipation/Straining: Straining during bowel movements can contribute to the development of Diastasis Recti.
Poor Core Exercise Progressions Postpartum: Inadequate progression in core exercises after childbirth.
Assessing Diastasis Recti:
You can perform a simple self-assessment to check for Diastasis Recti:
Lay on your back with your knees bent.
Place two fingers on your umbilicus and press down.
Lift your head and shoulders off the floor.
Feel for firm edges on either side of your fingers and note the width of the gap.
Additionally, check for doming or coning in a mirror while lifting your head and shoulders. Doming or coning is a sign of weakness and poor pressure management.
Can Diastasis Recti Be Fixed?
A pelvic physical therapist can assist in assessing and treating Diastasis Recti. Correctly contracting abdominal muscles and reducing abdominal pressure are crucial components of the treatment. Exercise progressions aimed at strengthening these muscles and surrounding areas can contribute to regaining strength and function. While the gap may reduce in some cases, the focus is on ensuring that your abdominals provide the necessary support for optimal functioning.
How to Help Yourself:
Start addressing Diastasis Recti with the following steps:
Engage all your abdominals together with proper pressure management.
Lay on your back and place your fingers where you felt the largest gap or coning.
Engage your transverse abdominal muscles by imagining a zip-up motion from your pubic bone to your belly button.
Bring your ribs down towards your pelvis.
Combine the two movements while breathing out through your mouth.
Lift your head and shoulders and reassess the gap or doming.
Practice this technique in various positions (sitting, hands and knees, standing) to strengthen your abdominals correctly.
Diastasis Recti is a common concern, but with the right knowledge and guidance, you can take steps towards addressing and improving it. At Edge Physical Therapy, our dedicated team is here to support you on your journey to better physical health.
If you have specific concerns or need personalized assistance, reach out to us for expert care and guidance. Remember, it's not just about the gap; it's about ensuring your abdominals provide the support you need to function at your best.
