Have you ever encountered the term diastasis recti? Are you among dozens of women in search of tips on how to fix diastasis recti?
Diastasis recti are the result of the overexpansion of the abdominal muscles. The expansion of the muscles found on either side of the stomach creates a bulge that appears to be a small pouch protruding from the belly.
During pregnancy, the growing uterus pushes and stretches the abdominal muscles. These muscles expand when pregnant women undergo labor, as the mother exerts a downward force to push the baby out.
Diastasis recti are more likely to become apparent in women aged 35 and above. It is also often found in women who have had multiple pregnancies.
Understandably, an outstanding pouch on the belly can be a source of insecurities and low self-confidence. It can also lead to discomfort. Expansion in the stomach muscles makes it difficult to wear high-waist jeans or sit in a relaxed position. In worst cases, unregulated abdominal wall separation can destabilize a woman’s core and reinforce the likelihood of suffering from intense pelvic pain.
Most of the time, women who want to achieve or maintain a healthy body and figure, struggle to flatten and eliminate unwanted bulges around their tummy. It takes discipline along with a healthy and proactive lifestyle before one can finally bid diastasis recti goodbye.
What are some exercises and tips on how to regulate diastasis recti safely?
To start, there is a secure method that will help you determine whether you have diastasis recti or not. Perform an abdominal crunch—it does not have to be a full, all-out one. A slight crunch will do. As you do it, press two fingers over the upper and lower areas of your stomach (particularly, the surface surrounding your belly button). Feel around the said area and check carefully. This method is done to determine whether there is abdominal wall separation or not. If the measurement of the abdominal space is more extensive than two fingers, then it passes as diastasis recti. If it only spans a single digit, then it is considered normal.
For pregnant women, you can monitor and regulate the rate at which your abdominal walls separate. It involves being more mindful of your posture and the activities you take part in. When sitting, make it a habit to assume an erect or good posture. Try not to slouch too much. Do not lift excess weight or heavy objects. Maintain support on your back by adding a pillow behind you when you lie or sit and be extra careful when getting out of bed.
Allow enough time for your diastasis recti to heal. As much as possible, save the abdominal exercises for when your DR is fully healed.
Some women claim that wall presses have helped speed up how quickly the bulge in their abdomen subsides. Some fitness coaches also recommend rolling to your side and pulling your body up sideways after you wake up and every time you get out of bed. In this manner, you prevent adding unnecessary force on your abdominal walls and muscles.
Typically, diastasis recti heal on its own. However, this can take a long time. If you still wonder how to fix diastasis recti, consult the help of a pelvic physiotherapist.