How to tell if you have Diastasis Recti?

How to tell if you have Diastasis Recti?

First and foremost, what is Diastasis Recti (also referred to as DR)?  It is the separation of the rectus abdominis (6-pack) muscles, which is caused by the stretching of the linea alba.  This is the connective tissue that runs down the middle of your belly.  Its no surprise that when pregnant, and your belly is expanding to grow your baby, this can occur.

Now the million dollar question is: How do you know if you have it??

Steps on how to check yourself to see if you have Diastasis Recti:

  1. Lie flat on your back with knees bent, feet flat on the floor
  2. Place one hand behind your head, resting gently on your neck and then other on your abdominal muscles (near the belly button)
  3. Point your fingers towards your toes whilst coming up into a slight crunch
  4. Use your fingers to determine the width, by seeing how many fingers fit in the gap between the muscles
  5. If more than two fingers fit, this is typically a sign of separation (DR)
  6. Also check the depth by checking to see if the fingers sink down, or are met with firm resistance

Visible signs that you have Diastasis Recti:

  1. You notice coning or doming when engaging the core.  The stomach will form into a pyramid like bulge, causing the muscles to shape into a cone or dome.  If you notice this when exercising, stop immediately, as continuing could cause further damage.
  2. You also may notice a soft squishy area when feeling around the middle of the stomach.
  3. Some women may have a lower belly pooch that hasn't gone away, despite no longer being postpartum.
  4. Core exercises may be extremely difficult, causing you to avoid them completely.
  5. Lower back & hip pain are also a common signs.

So what can you do about it??

The good news is that you can repair your core by strengthening your pelvic floor!  It doesn't matter if you're a month postpartum, or 6 years, its not too late. I always recommend new moms to see a Pelvic Floor Specialist in order to get a comprehensive overview of your pelvic floor.  I saw one after the birth of my third son, and whilst I wasn't a huge fan of her 'action plan' for me, its what led me to create my own 12 week pelvic floor strengthening guide.  

What does this guide include?

  • 12 weeks of exercises that progressively get more challenging
  • Complete explanations on how to properly utilize your breath 
  • Full length videos that clearly demonstrate how to do the exercise and how many reps

What equipment is needed?

  • A mat, yoga block or pillow, and a resistance band

Is this guide for you?

  • If you are postpartum and have been cleared to exercise by your physician
  • If you are tired of avoiding certain activities w/ your family for fear of leakage
  • If you are looking to strengthen your core & improve mobility
  • If you experience leakage when running, sneezing, coughing
  • If you want to tighten your lower abdominals and alleviate low back pain

This guide is NOT intended for women that are currently pregnant, or trying to conceive.  Always consult with your physician before starting a new fitness program.  It is imperative that you have been cleared to exercise by your doctor before using my guide.

Any questions?  Comment below! Emily xx

 

 

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