Diastasis Recti-All you need to know
Wat is Diastasis Recti?
Diastasis recti is the partial or complete separation of the rectus abdominis, or “six-pack” muscles, which meet at the midline of your stomach. Diastasis recti is very common during and following pregnancy. This is because the uterus stretches the muscles in the abdomen to accommodate your growing baby.
Post delivery you might still feel like you look pregnant or have still have belly. You might have belly fat or it might be be diastasis recti.
However it is not uncommon to find people with a flatter belly to also have diastasis. Let see how you can self assesment technique for diastasis.
How to self assess the Diastasis Recti:
1. Lie on your back in a comfortable position. Bend your knees and put your feet flat on the floor.
2. Place one hand on the midline of your core with your fingers flat on your midline.
3. Place your other hand under your head and neck for support. Lift your head slowly and begin adding pressure through the pads of your fingers.
4. With no diastasis recti, there is the sensation of a toned wall as you lift your direct. If you feel a space, or your fingers sink into your core, you likely have diastasis recti.
5. Repeat the procedure for the areas directly above your belly button down to the pubis to determine whether the diastasis recti is isolated or in your core as a whole.
6. Your Diastasis can be of the following variation.
THE MOST COMMONLY ASKED QUESTIONS BY NEW-MOMS:
1) Do all women have Diastasis recti post pregnancy?
》Though its common it is not necessarily present in all women post pregnancy. Therefore an assessment is important by a Women's health Physiotherapist.
2) Is saggy belly/belly tier & Diastasis recti the same thing?
》Diastasis recti can sometimes present this way but not always.
3) How can i improve my Diastasis?
》 There are several core based exercises which can be performed to heal your Diastasis recti.
4) Why is it necessary to address/ repair Diastasis recti?
》Having weak/seperated recti muscles will not allow adequate tone to develop in your abdominal muscles and you may be troubled in future with belly fat. Further having low tone in recti/abdominal muscles might cause muscles imbalances and could result in aches & pains.
5) Will only aerobic exercises & gym help diastasis recti repair?
》Performing only aerobics and strength training exercises will not help Diastasis
In fact it can do more harm than good. As with these exercises the intra abdominal pressure increases and increases the pressure on the recti muscles.
It's very important to strengthen the core muscles in a graded, systematic way with specific exercises.
A Women s health physiotherapist can assist you with the same. Once you are have done these exercises for 6-8 weeks, only can you be ready to have an injury free workout in the other forms of fitness with any form of workout you choose.
Click on the video to know more!
Exercises to improve your Diastasis recti:
Following are few examples at different levels to work on healing you diastasis.
LEVEL 1:
1. Bent knee fall-outs level 1
2. Heel slides level 1
3. Heel dips level 1
LEVEL 2:
When you feel you are able to perform level 1 with ease and without compensations like arching your back you progress to level 2 exercises
1.Bent knee fall-outs level 2
2. Heel slides level 2
3. Heel dips level 2
LEVEL 3:
When you feel you are able to perform level 2 with ease you can progress to more functional core based exercises without supporting the back on the mat.
1 Side plank leg raise
2. Boat Pose (modified with knee bent )
You can perform all these exercises 10 reps and 2-3 times a week for 6 weeks for good results. Please note these are only a few examples of the exercises for diastasis recti. If you have any aches and pains post delivery its best to get as assessment from a women's health physiotherapist at Birth N Beyond who can plan an exercise program specially suited to you.
For more information on our postnatal exercise program which would include all these exercises and more reach out to us on +91 9820967012