Diastasis Recti

Motherhood isn’t always as glamorous as social media can make it out to be. From first trimester nausea, that discomfort in your 39th week of carrying a baby and enduring every body change known to man; to delivery and the healing process postpartum. Our bodies don’t “bounce back” like social media may make you think they do, and thats OKAY. More than okay, its NORMAL. You just grew and carried a baby for nine months; its going to take awhile for your body to readjust and find its groove again.

One of the major physical changes in our bodies that can happen during pregnancy is called Diastasis Recti Abdominis or DRA for short. Since one of my specialties includes Pre/Postnatal training, I figured I’d do a post on the in’s and out’s of this super common condition.

What Is It? How Does It Develop? How Do I Heal It? How Do I Prevent It? How Do I Know If I Have It?

These are some of the questions I get asked by clients and pregnant/new mamas! So to answer these questions for the masses, I have made you a readers digest on the matter!

Diastasis Recti:

In short, is the separation of the abdominal wall. This generally occurs but not limited to: after multiple pregnancies, large birth weight babies, and even not properly engaging the core while exercising.

Have you ever noticed coning down the middle of your tummy when you do a sit up?

This means you may have DRA. To know for sure, here are a few steps to check:

1.) Lay on your back with your knees bent and your feet flat on the floor.

2.) Take one hand behind your head and begin to do a sit up, bringing your head and shoulders  about 6 -8 inches off the floor.

3.) Take your other hand with 2 fingers and press in the center of where your abs meet in the middle of your stomach. You will do this 3 times down the length of your stomach. 

If the space is more than 2 fingers wide and an inch deep, This is a sign of DRA.

If you are unsure, always consult your doctor or a specialist.

When To Pay Attention:

  • You Have Pelvic Floor Issues/ Pain
  • Incontinence
  • Soft Midline
  • Lower Back Pain
  • Coning Of The Midline When Sitting up OR Performing a Core Exercise

How To Heal And Strengthen The Abdominal Wall:

  • Engaging The  Core Properly During Exercise
  • Core Healing Exercises
  • Consume Collagen Boosting Foods
  • Drink Water
  • Correct Alignment When Standing And Sitting
  • Breathing Into And Out Of Your Diaphragm Instead Of Your Chest And Shoulders
  • 360 Breathing
  • Working With A Specialist

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