We’ve seen a lot of pregnant Momma’s coming in lately, so I wanted to touch on a subject that really needs to be talked about more. If you’ve ever been pregnant, then hopefully you are familiar with the term Diastasis Recti, also known as '“Mummy Tummy”, and ways to heal from it, if it happens to you. The good news is, that no matter how long ago you were pregnant (yes even years), you can correct Diastasis Recti. But let’s first dive into what it is.
Diastasis recti, or ab separation, is a fairly common condition experienced by women during and after pregnancy, in which the right and left halves of the rectus abdominis muscle (your abs) spread apart at the body’s midline.
In addition to reducing the integrity and functional strength of the abdominal wall, diastasis recti can also lead to pelvic instability, which can cause you to experience pelvic and back pain, sacroiliac (SI) joint irritation, and restricted mobility with a sense of weakness at your core.
Diastasis recti occurs in approximately 30-percent of all pregnancies and can develop anytime in the latter half of pregnancy.
So How Do I Know If I Have Diastasis Recti?
A simple self-test will help you to determine if you have diastasis recti. Follow these steps:
1. Lie on your back with your knees bent, and place the soles of your feet on the floor.
2. Place one hand behind your head, and your other hand on your abdomen, with your fingertips across your midline, parallel with your waistline, at the level of your belly button.
3. With your abdominal wall relaxed, gently press your fingertips softly into your abdomen.
4. Roll your upper body off the floor into a “crunch,” making sure that your rib cage moves closer to your pelvis.
5. Move your fingertips back and forth across your midline, feeling for the right and left sides of your rectus abdominis muscle. Test for separation at, above, and below your belly button.
If you feel a gap of more than two-and-a-half finger-widths when your rectus abdominis is fully contracted, the gap doesn’t shrink as your contract your abdominal wall, or you can see a small mound of tissue protruding along the length of your midline, you most likely have diastasis recti.
The good news is that the majority of diastasis recti cases can be closed and flattened with proper rehabilitation exercises.
Here are a few simple exercises that can help start the healing of diastasis recti:
*Transverse Abdominis Activation
While lying on your back with your knees bent, draw your belly button in towards your spine. Contract your stomach muscles (as if coughing or sneezing) and hold this position. When this becomes easy move on to the next exercises as tolerated.
Repeat 10 Times holding for 3-5 seconds
*Brace Heel Slides
While lying on your back with your knees bent, perform the transverse abdominis contraction as outlined in the first exercise. Hold this position with your stomach and slowly slide your heel forward on the floor or bed and then slide it back. Use your stomach muscles to keep your spine from moving.
Repeat 10 Times on each leg
*Brace Marching
While lying on your back with your knees bent, perform the transverse abdominis contraction as outlined in the first exercise. Slowly raise up one foot a few inches and then set it back down. Next, perform on your other leg. Use your stomach muscles to keep your spine from moving.
Repeat 10 Times on each leg
*Brace Single Knee Extension
While lying on your back with knees bent, perform the transverse abdominis contraction as outlined in the first exercise. Slowly straighten out one knee while keeping the leg off the ground. Hold for 3 seconds and then return to original position. Next, perform on the other leg. Keep your stomach muscles contracted.
Repeat 10 Times on each leg
In extreme cases of diastasis recti, exercise may not be able to heal the separation. If you perform exercises without improvement or are having pain we encourage you to see a pelvic floor Physical Therapist.
~Coach Julie Jessup
Grand Junction Wellness