Diastasis Recti: Ways to Recover


The word “diastasis” means separation. The word “recti” refers to the abdominal part that departs: the great rights. Thus, we speak it diastasis recti, when the two great abdominal muscles deviate. One to the right, the other to the left, and the tissue that connects them: the “white line” in the middle of the abdomen becomes thinner. Pressure due to pregnancy is a common cause of diastasis. Women who did not have strong deep abdominals before pregnancy are more prone to diastase. Close pregnancy is a second factor.

Diagnosis of rectilinear diastasis

Visually the signs of a diastase are: 

A belly with an advanced bump shape (like a small rugby ball). With this protuberance, one would think herself pregnant even several weeks / months after childbirth.
When you are lying down and you raise the right trunk, a gap is visible very distinctly.
Diastase can cause back pain, constipation and Urinary leakage

There is a simple test that allows you to test by yourself even if there is diastasis:

Lying on the back, raises the head and neck while sensing the space that is created along the midline of your abdomen (which passes through the navel). If you can place more fingers or the space seems just too prominent between your abdominals, you will have to take precautions. Personally, it was by crunching after my second pregnancy that I realized a space above my navel. And I was shocked because I had never heard of it before.

If you think you have a diastase, NO PANIC !! Talk to your doctor who will be able to measure the gap with his fingers or with a measuring instrument. He will make the diagnosis, give you his suggestions and monitor your diastase to make sure the gap does not get worse.

Avoid:

With diastasis, you should avoid lifting heavy loads, and look after your posture (your way of getting up, lowering yourself).
You definitely need to re-define your sports routine. These physical exercises are to be avoided: crunches / sit-ups, pumps and traction. Some poses of yoga or Pilates are also not recommended in this case. Make sure that your coach in these disciplines is aware of your diastase. In general, exercises on your hands and knees could damage your abdominal muscles.
So flee!

 Treatment of rectified diastasis:

For the most serious cases, surgery is possible. This is “tummy tuck.” This operation solves the aesthetic concern.
But if the gap is less important, you can decide to live with, while taking some precautions. It is however advisable to correct this problem before having another pregnancy. No worries because

You will be able to improve diastase through simple physiotherapy movements.

1st physical exercise:

 Reconnect with your deep abdominal muscles. That is how:

Lying on your back, without raising or stiffening your chest or shoulders, draw your navel towards your spine and expire slowly. To imagine the correct movement of this exercise, act on your belly as if you wanted to bring your navel back to the ground as much as possible. Here is the right muscle! During this breathing exercise, your pelvis should not move – in fact, nothing should happen at the level of your shoulders, your chest and your pelvis!

Postpartum girdles help Diastasis Recti by helping pull the abdominal muscles together: https://www.mylittleme.com/best-postpartum-girdle/


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Diastasis Recti: Ways to Recover

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