I've been doing alot of research lately about Diastasis Recti. This is a condition that affects about 4 in 10 women during pregnancy. Diastasis occurs when the rectus abdominis (the top layer of abdominal muscle) seperates creating a tear in the linea alba - the tissue that connects the rectus together. There is alot of conflicting information about why it happens i.e. weak abs;, abs that are too tight; small frame carrying a big baby. Whatever the reason, diastasis should be monitored and addressed so that it does not get worse with subsequent pregnancies.
A true diastasis is present when the seperation is atleast two finger widths. You can check this by lying on your back, knees bent and feet flat on the floor. Slowly lift your head and shoulders off the floor and walk your fingers across your midsection just under your belly button. If you are far along in your pregnancy, you may see a cone shape protrude through the seperation. If you are earlier along you will feel a dip with your fingers into the seperation. Some women develop diastasis as early as 12 weeks gestation.
So what do you do? Once you have determined that there is a seperation, you must try and do things that minimize or slow down the progression of it separating further. Personally I like to suggest that you focus on transverse abs (the deepest abdominal muscles) as these get stressed the most anyway during pregnancy. Some others encourage that you continue with your regular ab workout (which is perfectly safe to do during pregnancy, by the way), but modify the exercises in a way that help to pull the rectus together. However it is supported by all that you should avoid oblique exercises (bicycles and twisting of the spine) as this can exacerbate the problem.
Here are some examples of exercise you can do.
Crunches: Wrap a towel around your waist and pull the sides together while performing the crunch. You can do the same using your hands the push the sides together.
Baby hugs. Sitting tall, pull your belly button in towards your spine while pulling your sides in. I do this alot with women without the pulling anyway because it's great for your transverse!
Pelvic tilts: Lying on your back (1st trimester only) with knees bent and feet flat, perform a pelvic tilt while pulling in your sides. After 16 weeks all back execise should be done on an incline position.
Leg slides: Lying in the same above position, slide one leg out while pulling belly towards the floor, then alternate legs. This one is really good for postpartum particularly.
So there's some suggestions, but again, you need to do what's good for you. I also strongly suggest that you confirm whether you have a diastasis with your doctor and if there are other associated problems. If diastasis goes untreated it most likely will get worse with your next pregnancy. If it gets really bad, you could potentially develop low back pain or worse, a hernia.
A true diastasis is present when the seperation is atleast two finger widths. You can check this by lying on your back, knees bent and feet flat on the floor. Slowly lift your head and shoulders off the floor and walk your fingers across your midsection just under your belly button. If you are far along in your pregnancy, you may see a cone shape protrude through the seperation. If you are earlier along you will feel a dip with your fingers into the seperation. Some women develop diastasis as early as 12 weeks gestation.
So what do you do? Once you have determined that there is a seperation, you must try and do things that minimize or slow down the progression of it separating further. Personally I like to suggest that you focus on transverse abs (the deepest abdominal muscles) as these get stressed the most anyway during pregnancy. Some others encourage that you continue with your regular ab workout (which is perfectly safe to do during pregnancy, by the way), but modify the exercises in a way that help to pull the rectus together. However it is supported by all that you should avoid oblique exercises (bicycles and twisting of the spine) as this can exacerbate the problem.
Here are some examples of exercise you can do.
Crunches: Wrap a towel around your waist and pull the sides together while performing the crunch. You can do the same using your hands the push the sides together.
Baby hugs. Sitting tall, pull your belly button in towards your spine while pulling your sides in. I do this alot with women without the pulling anyway because it's great for your transverse!
Pelvic tilts: Lying on your back (1st trimester only) with knees bent and feet flat, perform a pelvic tilt while pulling in your sides. After 16 weeks all back execise should be done on an incline position.
Leg slides: Lying in the same above position, slide one leg out while pulling belly towards the floor, then alternate legs. This one is really good for postpartum particularly.
So there's some suggestions, but again, you need to do what's good for you. I also strongly suggest that you confirm whether you have a diastasis with your doctor and if there are other associated problems. If diastasis goes untreated it most likely will get worse with your next pregnancy. If it gets really bad, you could potentially develop low back pain or worse, a hernia.
