Sunday, August 17, 2014

Diastasis Recti

     Definition: Diastasis recti is a fairly common condition of pregnancy and postpartum in which the right and left halves of Rectus Abdominis muscle spread apart at the body's mid line fascia, the linea alba

     Widening and thinning of the mid line tissue occurs in response the force of the uterus pushing against the abdominal wall, in conjunction with pregnancy hormones that soften connective tissue. A mid line of more than 2 to 2.5 finger-widths, or 2 centimeters, is considered problematic. Diastasis recti can occur anytime in the last half of pregnancy but is most commonly seen after pregnancy when the abdominal wall is lax and the thinner mid line tissue no longer provides adequate support for the torso and internal organs.

     Diastatsis recti reduces the integrity and functional strength of the abdominal wall and can aggravate lower back pain and pelvic instability. Genetics also plays a big role. 

COMMON MYTHS:
  • Diastasis recti/abdominal separation causes permanent damage to your abdomen.
  • Diastasis recti/abdominal separation requires surgical repair.
  • Diastasis recti/abdominal separation causes permanent bulging of the abdomen, i.e., "mummy-tummy."
  • Diastasis recti causes pain.
  • The abdominal muscles will always be weaker after childbirth.
  • All women should wait for at least six weeks after delivery before beginning any abdominal exercises or postnatal reconditioning program.
          • NONE OF THESE STATEMENTS ARE TRUE
Technical information taken from http://www.befitmom.com/diastasis_recti.html

Exercises to avoid



    Splints/braces can also be effective.  The Post Natal FitSplint had some of the best reviews with women who have shorter torsos.  This can help/prevent the "bulging out" of the diastasis recti.

Exercises that are recommended


    Modifications can be made to all exercises.  Please check out my Boot Camp and let me help you start your post-pregnancy fitness journey.  

If you have any topics you would like me to cover please contact me at 
Mark@precisionsportstraining.com