As I made my way through our 42 Day Exercise Challenge, I was ecstatic with my shrinking legs and derriere… but more than a little disappointed with my ever-present "poochy" midsection. I did crunches (even though I hate them), I did leg raises, I tried using an exercise ball… nothing worked!
Then a little voice in my head reminded me of an unusual term I first heard on Lindsay Brin's Complete Pregnancy Workout a couple of years ago: Diastasis recti. At the time I dismissed it as yet another pregnancy "worry" that most likely didn't concern me... but now I pulled out my videos and watched the section again. And my mouth dropped open.
Then a little voice in my head reminded me of an unusual term I first heard on Lindsay Brin's Complete Pregnancy Workout a couple of years ago: Diastasis recti. At the time I dismissed it as yet another pregnancy "worry" that most likely didn't concern me... but now I pulled out my videos and watched the section again. And my mouth dropped open.
Image sourced from MeTu Systems. Diastasis recti (Latin for "separation" and "recti", the plural for the rectus muscle) is a medical term referring to the separation of the abdomen muscles. There are two rectus abdominis muscles that run vertically parallel in the body's midsection and they are separated by a band of connective tissue called the linea alba. When the linea alba is weakened and begins to pull apart, diastasis recti occurs.
Diastasis recti (D.R.) occurs most often in women during and/or after pregnancy. In order for the body to accommodate the ever-expanding uterus of a pregnant momma, the muscles of the abdomen grow and stretch as well… sometimes as much as 2-3 inches! During the process, the linea alba is softened by the hormone relaxin, an appropriate name since this hormone is responsible for "relaxing" all the ligaments in a woman's body as she prepares to give birth. As the linea alba softens and stretches, the abdominal muscles separate, and the baby bulge begins.
Interestingly enough, D.R. isn't just a problem for those bearing children, but also for female AND male athletes and obese individuals alike. D.R. occurs anytime there is on-going internal pressure on the linea alba, whether that be from excess weight or incorrect abdominal exercises.
To accurately diagnose D.R. the degree of separation between the two rectus muscles can be measured by an ultrasound or more casually using your fingers. You can check for diastasis yourself quite easily.
Diastasis recti (D.R.) occurs most often in women during and/or after pregnancy. In order for the body to accommodate the ever-expanding uterus of a pregnant momma, the muscles of the abdomen grow and stretch as well… sometimes as much as 2-3 inches! During the process, the linea alba is softened by the hormone relaxin, an appropriate name since this hormone is responsible for "relaxing" all the ligaments in a woman's body as she prepares to give birth. As the linea alba softens and stretches, the abdominal muscles separate, and the baby bulge begins.
Interestingly enough, D.R. isn't just a problem for those bearing children, but also for female AND male athletes and obese individuals alike. D.R. occurs anytime there is on-going internal pressure on the linea alba, whether that be from excess weight or incorrect abdominal exercises.
To accurately diagnose D.R. the degree of separation between the two rectus muscles can be measured by an ultrasound or more casually using your fingers. You can check for diastasis yourself quite easily.
How to Check for Diastasis Recti
- Lay flat on your back on the floor, knees bent.
- Place your fingertips slightly above or below your belly button, fingertips pointing toward your feet.
- Slowly lift your head (not your shoulders) and feel your abdominal muscles flex on each side.
- Press your fingertips gently into the space between the muscles and evaluate how many fingers fit into the space. One? Two? Three? More?
Watch this video to observe a diastasis recti self-test while pregnant ; or diastasis recti self-test NOT pregnant.
More than 90% of expectant mommas will notice a separation that measures 1-3 finger-widths in size. This is a normal state of the pregnant body. Higher risk factors include maternal age, multiple pregnancies, those carrying larger babies, and those carrying multiples. In most cases, diastasis caused by pregnancy will heal itself within 3-6 months. However, if healing still isn't complete after that time consider following some of the steps listed below to give your tummy muscles a needed push toward healing.
For those post-partum or dealing with diastasis recti from issues other than pregnancy, any separation greater than a finger-width suggests a non-preferential separation, and a separation of 3 finger-widths or more is severe.
So why does it matter? The rectus abdominus muscles are the outer of three layers of abdominal muscles. While we think of them for their desirous 6-pack potential, the truth is they do more than flex the midsection, they also support the visceral organs, connect the pelvis to the ribcage and bolster the spine. As diastasis occurs, the entire abdominal core is weakened, causing back pain, poor posture (something I struggle with and simply attributed to nursing posture) and difficulty in movement. You need your abs to stay tight and in shape!
Think you have Diastasis Recti?
There's no better time than now to get started healing your linea alba
and shaping your midsection.
There's no better time than now to get started healing your linea alba
and shaping your midsection.
What You Can Do for Diastasis Recti
Don't panic.
Dastasis recti is quickly becoming the new buzzword of concern. Don't fall for the fad. The separation of the abdominal muscles in the realm of pregnancy is a normal and healthy process. The Creator knew what he was doing when He designed the woman's body and so you needn't think of D.R. as a medical emergency. It's not.
If you are currently pregnant, be vigilant in strengthening your core and follow good practices in choosing abdominal strengthening exercises that support D.R. and are safe for pregnancy.
Lindsay Brin over at Moms Into Fitness, offers some free exercises on her website and provides alternative exercises for D.R. on her prenatal workouts. Really, any quality prenatal exercises that seek to strengthen the transverse abdominus muscles, like these suggested at Keeper of the Home, are great choices. Here's some brief Do's and Don'ts to consider.
If you are not pregnant, learn about the various exercises that reduce D.R. and strengthen the core… the right way.
You can find some free exercise suggestions for healing diastasis over at the Fit2B Studio and four more over at Whole New Mom; or consider these diastasis exercises for men. And if you're still curious, check out the many resources on diastasis recti at MeTu System.
If you are dealing with post-natal D.R., I recommend the free videos by Lindsay Brin on YouTube and also her post-natal boot camp video and core strengthening exercises.
Take a peek at the book, Lose Your Mummy Tummy and the Tupler Technique.
Whether you're pregnant or not, this program has been said to be very effective at shrinking diastasis. For those not pregnant, the technique process can include wearing a splint for 6 weeks to allow for a complete healing of the diastasis while engaging in specific abdominal-strengthening exercises.
NOTE: I've seen a wide range of opinions about this book and technique… the jury is still out as to whether I'm going to try it or not.
If you experience any pain associated with your diastasis, especially if you're pregnant, consult a health care provider.
On rare occasions hernias can develop and cause complication.
What a relief it was to discover the reason for my own momma pooch! After performing a quick self-check, I now know my own diastasis measures more than 3 finger-widths. Time for some serious abdominal healing! And now I have the resources I need to make it happen.
How about you? Do you have a momma tummy, too? Ever heard of diastasis recti before? How do YOU get rid of the momma pooch? Any secrets to share?
Dastasis recti is quickly becoming the new buzzword of concern. Don't fall for the fad. The separation of the abdominal muscles in the realm of pregnancy is a normal and healthy process. The Creator knew what he was doing when He designed the woman's body and so you needn't think of D.R. as a medical emergency. It's not.
If you are currently pregnant, be vigilant in strengthening your core and follow good practices in choosing abdominal strengthening exercises that support D.R. and are safe for pregnancy.
Lindsay Brin over at Moms Into Fitness, offers some free exercises on her website and provides alternative exercises for D.R. on her prenatal workouts. Really, any quality prenatal exercises that seek to strengthen the transverse abdominus muscles, like these suggested at Keeper of the Home, are great choices. Here's some brief Do's and Don'ts to consider.
If you are not pregnant, learn about the various exercises that reduce D.R. and strengthen the core… the right way.
You can find some free exercise suggestions for healing diastasis over at the Fit2B Studio and four more over at Whole New Mom; or consider these diastasis exercises for men. And if you're still curious, check out the many resources on diastasis recti at MeTu System.
If you are dealing with post-natal D.R., I recommend the free videos by Lindsay Brin on YouTube and also her post-natal boot camp video and core strengthening exercises.
Take a peek at the book, Lose Your Mummy Tummy and the Tupler Technique.
Whether you're pregnant or not, this program has been said to be very effective at shrinking diastasis. For those not pregnant, the technique process can include wearing a splint for 6 weeks to allow for a complete healing of the diastasis while engaging in specific abdominal-strengthening exercises.
NOTE: I've seen a wide range of opinions about this book and technique… the jury is still out as to whether I'm going to try it or not.
If you experience any pain associated with your diastasis, especially if you're pregnant, consult a health care provider.
On rare occasions hernias can develop and cause complication.
What a relief it was to discover the reason for my own momma pooch! After performing a quick self-check, I now know my own diastasis measures more than 3 finger-widths. Time for some serious abdominal healing! And now I have the resources I need to make it happen.
How about you? Do you have a momma tummy, too? Ever heard of diastasis recti before? How do YOU get rid of the momma pooch? Any secrets to share?
READ MORE
For more information on Diastasis Recti and the physiology of healing it, read this article at Massage Today, "A Common Problem for New Moms and Professional Athletes", or this article from Core Concepts, "Diastasis Recti Abdominus". Both are excellent resources on the topic.
If you're the facts-and-figures type, you can read this study on the incidences of diastasis in pregnant women.
For more information on Diastasis Recti and the physiology of healing it, read this article at Massage Today, "A Common Problem for New Moms and Professional Athletes", or this article from Core Concepts, "Diastasis Recti Abdominus". Both are excellent resources on the topic.
If you're the facts-and-figures type, you can read this study on the incidences of diastasis in pregnant women.
This post has been shared at Teach Me Tuesday, Domestically Divine Tuesday, Welcome Home Wednesdays, Works for Me Wednesday, Party Wave Wednesday, Simple Lives Thursday,Thank Your Body Thursday, Modest Monday, and Better Mom Mondays.
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