.png){kind=logo}
.jpg)
Diastasis recti abdominis (DRA), also known as abdominal separation, is a condition in which the connective tissue (linea alba) between the right and left side of the rectus abdominis (six-pack muscle) is widened. It typically occurs during pregnancy, when natural separation must occur to accommodate the growth of the uterus and fetus.
This separation affects up to 70% of postpartum females. So, if you’re reading this, just know that you’re not alone! However, even though DRA is a common occurrence, it does not mean you need to suffer from having it as well as its consequences, including a weakened core, poor intra-abdominal pressure management, bloating, constipation, urinary incontinence, and pain. A pelvic health physical therapist can help.
How Do I Know If I Have Diastasis Recti?
Have you ever noticed your stomach bulging/coning/tenting when you do a crunch? Or have you noticed your six-pack muscle separating when doing certain exercises? Then you may have the symptoms of DRA. Here’s how you can confirm that you have it:
- Lie on a firm, but comfortable surface (yoga mat, rug) with your knees bent and feet flat on the ground.
- Find the point where your right and left ribcage meet (don’t press hard on this area, as there’s a delicate bone just below your sternum).
- Perform a small crunch and exhale.
- Hold the position and feel for the linea alba.
- A normal separation is 2 fingers wide. If greater than 3 fingers wide, it’s considered a DRA.
Here's a video with step-by-step instructions on how to examine yourself for DRA.
Okay, So I have Diastasis Recti. What’s Next?
First, don’t panic! We can help! If you have DRA, it's best to back off doing crunches or any other exercises that may reproduce the coning. Due to the fascia continuing to heal, the constant stretching and pressure on the linea alba can disrupt this healing process.
Next, you should find a pelvic health physical therapist. At Activcore, I provide a new treatment called Low Pressure Fitness (LPF) that applies hypopressive "vacuum" breathing exercises designed to help restore the connection to your deep core and pelvic floor. This movement system has shown to reduce (and potentially reverse) the diastasis recti!
If you live in New Jersey and think you have DRA, please reach out to me at Activcore Bernardsville to schedule a consultation. I look forward to getting you back to your life with your kiddos!
Disclaimer: The views expressed in this post are based on the opinion of the author, unless otherwise noted, and should not be taken as personal medical advice. The information provided is intended to help readers make their own informed health and wellness decisions.
.jpg)
.png)
.svg)
.png)