WHAT IS DIASTASIS RECTI?
It is a separating and thinning of the connective tissue between the rectus abdominal muscles. You may feel a “hole” around your belly button or see a bulge down the center line of your stomach.￼
WHAT CAUSES DIASTASIS RECTI(DR)?
Poor posture, improper body mechanics, multiple pregnancies and forceful, forward movements like crunches and sit-ups create intra-abdominal pressure that releases in the form of a Diastasis Recti. About a third of first-time-moms and two thirds of moms who have had multiple pregnancies experience some abdominal separation.
WHAT KIND OF PROBLEMS DOES DR CAUSE?
Core is defined as “the central, innermost, or most essential part of anything”. Our core is made of the transverse abdominus, diaphragm, multifidus and pelvic floor muscles. A “hole” in our rectus abdominals causes instability that adds stress to other areas. Back pain, umbilical hernia, uterine prolapse and incontinence are all associated with as Diastasis. Basically, the weakest point in your body gives under the added pressure.
WHAT CAN I DO TO FIX IT?
Because DR is a whole body issue, you need to learn to stand, sit, walk and carry your baby with proper body mechanics. Pregnancy and life take their toll on our bodies, so we need to retrain our Transverse Abdominals (TVA or God-given girdle) to engage by drawing the muscle up and in toward the spine. Learning to engage the TVA as we are standing, sitting, squatting or lifting is imperative. There are many factors that affect the healing process, such as the width and depth of the separation, but it can ALWAYS be improved.
If you are ready to re-train your core or want to see if you do have a diastasis recti, contact Sara Pelfrey by form HERE. We are super moms, but we are not invincible!