10 Things To Know About Diastasis Recti
- Diastasis Recti gets all the attention, but it is not the only musculoskeletal issue to assess post-partum. The core and pelvic floor muscles stretch considerably which affects the ability to generate force, resist force (especially internal intra-abdominal pressure), be responsive and coordinate well. It takes time and work to recondition. Addressing all four core issues in training will help make recovery quicker.
- By 36 weeks of pregnancy, all pregnancies have some degree of diastasis recti. This is a natural process to make room for the baby(s). Because of the stretching, it is important to keep up core strength during pregnancy.
- Measuring DR width can be helpful to note the change overtime, but important to know that using fingerwidth is not exact. Ultrasound is the most accurate.
- No one can guarantee DR will close with a certain exercise method. We do know from research that regaining core/pelvic floor coordination, strength and improving ability to handle IAP is key to improving function (with or without DR) So far, research also shows that core reconditioning exercises combined with wearing a flexible support seems to help more than just exercise alone. Learn more here summary of splint/abdominal research
- Diastasis Recti does not have to shorten "close" all the way to become functional. DR is caused by several things: genetics (type of connective tissue) hormones, size of baby (multiples), length of pregnancy, how the baby is carried, and possibly short vs. long torso. Sometimes a DR can appear to shorten (tissue doesn't actually tighten, but muscles engage closer together) so DR actually hasn't shortened, but the ability to generate stiffness and resist force has improved.
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DR becomes functional by reconditioning the entire core, increasing coordination, strength, control and the ability to generate stiffness.
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Width is not the most important factor in function. You can have three different clients with the same width of diastasis and they may all be at different levels of core strength, coordination, control and ability to generate stiffness which helps manage intra-abdominal pressure.
- Having a "belly bulge" does not always mean you have Diastasis Recti. Internal (visceral) body fat, external body fat, stretching of the skin and bloating all contribute.
- Exercise protocols for developing core strength postpartum is the same for someone with minimal stretching or a large diastasis. Those with more separation will typically progress at a slower rate
- Diastasis Recti doesn't mean the muscles have literally separated. It means the fascia/tissue or linea alba has thinned and weakened. A tear in the tissue can happen which may increase risk of a hernia.
We, Jaime and Sheeva, are fertility specialists who work and live in New York City. For a full run-down of education and articles written, click here. Our practice is devoted to helping women achieve their goal of parenthood. Using a team approach (two minds are always better than one) rooted in honesty and transparency, we are... Read More