Crash Course on Diastasis Recti

What is Diastasis Recti?

Diastasis recti is decreased tissue integrity at the linea alba. The linea alba is connective tissue which is present between the rectus abdominus muscles (or six pack muscles). If this area thins out due to excessive growth during pregnancy, it can create a bulging effect and separation of the six pack muscles postpartum. This separation is known as diastasis recti.

Is Diastasis Recti Only Aesthetic Concern?

No! Diastasis can create a bulging, doming, coning, or bloating of the abdomen which can create concern and/or decrease confidence around the look of your abdomen. However, diastasis recti is a pathology which has more underlying importance than just the look of your abdomen.

Diastasis recti decrease tissue integrity and increases demands on the abdominal wall without structural supports. Diastasis can create impairments to how you are breathing, how your core and pelvic floor both contract and work together, and can create poor pressure management in the body.

What are the Symptoms of Diastasis Recti?

The symptoms of diastasis recti can vary from person to person, but most commonly we see the following areas of discomfort/ concern:

• Feeling stretching or severe bloat in the abdomen following a big meal

• Being able to feel yourself drinking beverages in your abdomen

• Feeling like your organs are bulging forward or are not well supported

• Having a lower belly bulge no matter what you do

• Seeing decreased skin and tissue integrity around your belly button

• Seeing doming or coning in your abdomen, especially when arching your spine or sitting up

How to Check for Diastasis Recti?

1. Lay down on your back with your knees bent

2. Place two fingers about 4 cm above your belly button (about two finger widths)

3. Lift your head and tuck your chin as if to do a curl up

4. See if you can sink your fingers into your midline both down and in as well as looking at width of seperation

5. Repeat these steps at the belly button and 4 cm below the belly button

6. Measure the number of fingers that fits in the separation

7. 1-2 fingers is not always abnormal when newly postpartum, but more than 2 fingers usually warrants a professional examination

What Can Pelvic Floor Therapy do for a Diastasis Recti?

• Pelvic floor therapy can help you determine the actual measurements of your diastasis

• We can help you determine what area of your abdomen are most affected

• We can work on 360 breathing to ensure that all areas of the core are working properly during inhale and exhalation

• We can help decrease any rib flare present from pregnancy that may be creating more separation in the abs

• We can help you learn to better manage pressure utilizing your pelvic floor and core in coordination

• We can help improve your overall abdominal control and strength and see what muscles require extra work

Why Work with Rooted Pelvic Physiotherapy in Denver, CO and Beyond?

• We specialize only in helping pregnancy and postpartum mamas to prepare for birth and heal following delivery

• We are base all of our interventions on the latest evidence on diastasis recti care

• We are well trained in diastasis recti and have helped many women improve their symptoms of diastasis recti

• We are the largest network of therapists in Denver who provide in home services to expecting and new moms

If you are interested in chatting more about your diastasis symptoms or other symptoms present for you during pregnancy and postpartum, we are happy to help. Feel free to book a free discovery call with us to speak to our Doctor of Physical Therapy about how we can best support your healing.