5 Red Flags you Have Diastsis Recti and Tips on How to Heal It
Diastasis recti is known as the abdominal separation that occurs when the rectus abdominis, the two large vertical banks of muscles that meet in the middle of your abdomen where your six-pack is hiding, pull apart from their attachment point. If you’ve carried a full-term baby, chances are you’ve experienced some degree of separation in this area.
Some of the most obvious signs you have diastasis recti can be:
A cone shaped pooch or bulge in the middle of your stomach (especially when you contract or flex your abs)
Lower back pain
Poor posture
Constipation
Bloating
The largest of the abdominal muscles, the rectus abdominis, work together with the pelvis and lower back to help you move and transfer weight through the pelvic area. When this separation occurs, aka diastasis recti, the risks of injury are high when you are working out if you aren’t careful, especially when exercising your back.
The likelihood of developing diastasis increases for those who are pregnant with twins, have had recurrent c-sections or who have had more than one pregnancy. So what can you do about it?
1. Practice the Mind/Body Connection - EVERY DAY
Do this by doing some deep belly breathing on your back while activating the entire core. Keep your back flat and think about your core and keep it tight. Keep in mind the gentle abdominal exercises that are best to help your core heal after pregnancy aren’t intended to get your heart rate up. You’ll get back to your workouts 100%- right now we have to take the time to build a strong foundation again so we CAN get to the more challenging workouts down the line. This starts with syncing your mind with your body again.
2. Pelvic tilts
3. Heel slides
4, Leg folds
5. Toe taps
6. Bridges
Excerisies to avoid:
Traditional crunches, sit-ups, and planks, until your abdomen is healed. Doing these exercises too prematurely can make the condition worse and prolong the issue!!
Lifting or carrying heavy loads.
Coughing without supporting your ab muscles, sitting straight up from bed or a lying down position. You should aim to roll to your side before sitting up.