How Do You Check for Diastasis Recti at Home?

I am about to show you how to check if you have diastasis recti when you are at home. But I want you to always consult your doctor when it comes to DR. I am about to show you the simple, at-home test to see if you have diastasis recti.

Please always seek professional medical advice to ensure you get the best treatment for your personal situation.

The diastasis is measured by the number of finger spaces that fit in between the two rectus abdominis muscles.

Normal = 1 finger space separation or less

Diastasis recti = a separation or gap between the rectus abdominis muscles of 2 or more finger spaces.

This means the tissues joining the rectus abdominis muscles have either stretched or split apart. The wider the gap, the larger the separation of these two muscles.

Preparing for Your Diastasis Recti Self-Check

To perform a diastasis recti self-check, you need a comfortable space to lie down, such as a yoga mat on the floor. Wear comfortable clothing that allows you to access your abdominal area.

Before starting, familiarize yourself with the location of your rectus abdominis muscles, which run vertically on each side of your navel. Understanding where to feel for separation will help you accurately assess for diastasis recti. Watch this video for more detailed steps.

How Do You Check for Diastasis Recti at Home?

Here's How....

Step-by-Step Guide to Performing the Diastasis Recti Self-Check

1. Lie flat on your back with your knees bent and your feet flat on the floor.
2. Place one hand behind your head and the other hand on your abdomen, with your fingertips across your midline at the level of your belly button.
3. Relax your abdominal muscles and gently press your fingertips into your abdomen.
4. Slowly lift your head and shoulders off the floor as if performing a mini-crunch, while continuing to feel for a gap or softness in your abdomen with your fingertips.
5. The gap you are feeling for is the space between the edges of the rectus abdominis muscles.
6. Note the number of finger widths that fit into the gap.
7. Repeat this process above and below the belly button as the separation can vary in these areas.

Interpreting Your Self-Check Results: What Comes Next?

The presence of a gap of two finger widths or more may indicate diastasis recti. It's important to note that a small amount of separation is normal, especially postpartum.

If you do detect a separation, monitor any associated symptoms and consider seeking advice from a healthcare professional, like a physical therapist, for guidance on exercises and treatments to help improve the condition.

Keep in mind that diastasis recti can improve over time, especially with targeted exercises that focus on strengthening the core and pelvic floor..

What is Diastasis Recti?

In short, diastasis recti is the gap in between your right and left abdominal wall muscles that can result in a rounded, protruding belly "belly pooch."

Why Does it Happen?

DR can occur due to hormones and your ever-expanding uterus. During your pregnancy, the connective tissue called the linea alba thins out in response to a change in your hormone levels in order to accommodate the enlarging uterus.

Why Do Your Own Self-Check for Diastasis Recti?

You should always seek medical advice when you need it. And a Physical Therapist can check for you. But I believe that everyone should know how to check themselves for diastasis recti.

Why Should You Check Yourself?

I cringe when I see some mamas performing exercises or movements that only make their abdominal separation worse, which could result in an even more extended belly, low back pain and in severe cases, a hernia.

If you know how to perform a self-check for diastasis recti then that knowledge and skill will empower you to monitor your own abdominal separation and to then be able to seek professional help if you notice there is no improvement.

How to Naturally Heal Diastasis Recti

1. Proper body mechanics.
2. Posture and alignment.
3. Core Exercises that involve a gradual progression.
4. Correct breathing techniques.

Diastasis Recti Pregnancy: What You NEED to Know

DRAM or abdominal separation, is a common occurrence during pregnancy. Fixing DRAM cannot be done by some magic exercise. No exercises will cure or stop your abdominal separation completely.

But the right ones can assist in reducing the severity of abdominal separation and improve the healing process.

What is the Transverse Abdominal Muscle?

The transverse abdominal muscle is also known as;

1. The transverse abdominis

2. Transversalis muscle

3. Transversus abdominis muscle.

It is a muscle layer of the anterior and lateral (front and side) abdominal wall which is deep to (layered below) the internal oblique muscle.

Symptoms of Diastasis Recti during Pregnancy

1. Lower back pain

2. Poor posture

3. Constipation

4. Feeling of core weakness

5. Bloating

6. Belly bulge or doming of your tummy

What Makes Abdominal Separation Worse?

1. Exercises like crunches, planking.

2. Extreme weight gain.

3. Back-bends.

4. Certain activities and sports.

5. Constipation and straining on the toilet

6. Sit-up type motions (getting out of bed)

7. Heavy lifting

8. Crunches or planks

Exercises to Avoid if You Have Diastasis Recti

What to Avoid:

1. Carrying heavy loads.

2. Holding your baby on one hip.

3. Any strenuous exercises.

4. Coughing.

Are there Diastasis Recti Complications?

When you have diastasis recti, it can disrupt the transfer of pressure through the abdominal canister and result in issues such as incontinence, low back pain, or prolapse.

1. Back pain

2. Pelvic pain

3. Damage to your posture.

4. Hernia in extreme cases.

Can You Prevent Abdominal Separation?

Despite what some so-called experts claim, you can't prevent it. I had it to minimal degree. In fact, all pregnant women will have some degree of abdominal separation by the end of their pregnancy.

What you can do is help minimize your risk factors so that your separation is not wider than necessary. This involves avoiding the risk factors as listed above. 

What Can I Do to Fix Abdominal Separation?

My online program has a strong emphasis on doing your pelvic floor exercises by including them in your weekly fitness plan.

I want you to strengthen your pelvic floor and deep abdominals (transversus abdominus).

I want you to walk tall and straight by focusing on 'good posture.' Avoid any excessive sway in the lower back and avoid pushing your hips forward.

Do Belly Binding Garments Help Diastasis Recti Pain during Pregnancy?

Yes, they can help. They work by supporting the abdomen and can reduce pressure on the midline. Remember, a belly band is only a temporary fix!

Can a Diastasis Recti Belly Band Prevent Abdominal Separation?

No, they will not prevent a DRAM but what they can do is to help to minimize the separation. Belly bands are just want part of the solution and end goal of healing DRAM. Therefore, you can wear a belly band along with doing your exercises and ensuring you have correct posture. Oh, and avoid the risk factors! 

Does Wearing Compression Make a Prolapse Worse?

Yes it can but this is a conversation to have with your physio before jumping to any conclusions. A belly band can slightly increase intra-abdominal pressure as it compresses the abdomen. The problem arises for some women that have prolapse as this may make you more symptomatic.

When is Diastasis Recti Considered Abnormal?

If your diastasis recti is wider than '2 fingers' then this is considered abnormal. The important note here is that it is not just the width of the linea alba that is of concern. It is also the depth as well as how the core muscles are functioning under load.

What is Linea Alba Separation in Pregnancy?

The linea alba is the connective tissue that connects the rectus abdominus muscles into the mid-line of the tummy. Once this is stretched it can cause a bulging or doming appearance of your tummy.

Does DRAM Get Worse with Each Successive Pregnancy?

Good question. The answer is not necessarily as it will often depend on how well you recover in between each of your pregnancies. This includes how much you close the gap and how strong and functional your core is.

Should you work on your separation during pregnancy or just wait until after birth?

What you do now when pregnant will have a significant impact on how well you recover after childbirth. So yes, I want you to include the right (and safe) core exercises into your weekly prenatal fitness routine. This will all help you to recover better after birth!

Can Diastasis Recti affect pregnancy?

You may feel like you have a lower back ache. While you don't feel the actual separation, you do feel the resulting lumbar pain as a result of having weakened abs.

Diastasis Recti Doming

Abdominal doming is when your rectus abdominis muscle becomes dominant over your other abdominal muscles. Doming can be a physical sign of abdominal separation and dysfunction.

Doming is a manifestation of poor management of intra-abdominal pressure during exertion. While it often occurs with DR, it is not the same thing.

Takeaway

If you think you have abdominal separation, then you should book in a visit with your local women's health physiotherapist or physical therapist for an assessment. They can also provide you with personal guidance and a management plan to ensure you prevent worsening during pregnancy.

Exercises to Avoid for Diastasis recti

Here are the 10 exercises to avoid if you have diastasis recti. It is vital you learn more about abdominal separation. So let's get started.

Immediately after childbirth, you must avoid intense core abdominal exercises if you have diastasis recti. 

You need to avoid exercises such as crunches, planking, abdominal curls and heavily loaded resistance exercises during your postnatal workouts.

Some trainers promote these exercises to a healthy population. However, these exercises will only increase unwanted strain on your upper and deep abdominal muscles post baby.

This causes them to separate further which impacts on the healing process.

These exercise movements should be avoided if you have diastasis recti:

1. Planks
2. Push-ups (unless using modifications).
3. Crunches
4. Sit-ups
5. Downward dog
6. Boat pose
7. Double leg lifts
8. Scissors
9. Certain Pilates moves.
10. Any exercise that causes your abdominals to bulge, cone or dome.

Sit ups or Crunches and Diastasis Recti

You should not be doing any ab exercises like sit-ups, crunches or roll ups. This is because when you are in a back lying position, your shoulders are off the floor and it will be impossible to completely engage your transverse muscles.

Do Crunches Create a Diastasis?

When you do crunches you are putting force on the connective tissue that joins the outer most abdominal muscles (recti muscles). When you are doing a crunch you are making the rectus abdominis or abdominal muscles longer not shorter.

What About Arching Your Back and Flaring Your Ribs

What happens is that when you stretch your connective tissue sideways your ribs are flared. As a result, it is impossible to completely engage your transverse muscle. If you do exercises where you arch your back your ribs will flare.

This includes sports activities such as tennis and golf where there is a forward crossover movement with your upper body is in a shearing movement stretches your connective tissue sideways.

Reduce Diastasis Recti During Pregnancy

When it comes to pregnancy exercise, there needs to be a focus on strengthening your core and minimizing diastasis decti during Pregnancy

Let's delve into the world of Diastasis Recti in Pregnancy.

Many expectant mothers wonder: How can I prevent diastasis during pregnancy?

It's a common concern, and rightfully so. But rest assured, some degree of abdominal separation in pregnancy is perfectly normal.

However, there are proactive measures we can take to lessen its severity and support our core muscles, particularly focusing on stretches that target the obliques.

During pregnancy, it's typical for women to experience some degree of diastasis recti if they carry to full term. It's a widespread occurrence, but it's crucial to address any tightness, especially in the obliques or the rectus muscles, as it can exacerbate the condition.

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How can I Prevent Diastasis in Pregnancy?

It's a common question by pregnant women, and I'm here to reassure you that some degree of abdominal separation in pregnancy is normal.

Are you struggling with diastasis recti during pregnancy? Then let's empower you with the knowledge you need to ease your mind.

In this video, I share top tips to help reduce diastasis recti and strengthen your core during pregnancy. Diastasis recti is a common condition where the abdominal muscles separate during pregnancy, causing a bulge in the midsection.

By following these tips and exercises, you can help reduce diastasis recti, leading to a stronger and healthier pregnancy. Watch my video below to learn more and take control of your core health during pregnancy!

 There are some stretches, that can help to lessen the level of diastasis by supporting and gently stretching, particularly your obliques.

Are you pregnant and concerned about diastasis recti?

First, focus on your posture. Stand tall with your shoulders back and avoid slouching to prevent unnecessary pressure on your abdominal muscles.

Next, practice safe and effective exercises.

Opt for prenatal workouts that are specifically designed to strengthen your core without putting too much strain on your abdominal muscles. Additionally, be mindful of your daily movements. Avoid heavy lifting or sudden movements that can worsen diastasis recti.

Instead, move slowly and with intention to protect your abdominal muscles. Remember to engage your core throughout the day. By consciously activating your deep abdominal muscles, you can provide support to your growing belly and reduce the risk of diastasis recti.

Lastly, consider wearing a supportive belly band or wrap. These garments can help to stabilize your abdominal muscles and provide added support during pregnancy.

By following these tips, you can reduce your risk of developing diastasis recti and maintain a strong core throughout your pregnancy.

How can I prevent Diastasis in Pregnancy?

Tightness in these muscles can increase the chances or degree of separation because the stretch is concentrated on the linea alba, the connective tissue that holds the rectus abdominis muscles together.

When this tissue lacks elasticity, it can lead to thinning and, subsequently, coning or doming of the abdominal wall.

Have you ever noticed coning or doming when you lean back or rise from a lying position, especially low on the couch?

This phenomenon occurs when the connective tissue, known as the linea alba, bulges along the midline, creating a cone shape.

Coning is often indicative of ab muscle separation (diastasis recti) and decreased core strength. Understanding coning is vital because any activity that increases intra-abdominal pressure can exacerbate this condition.

To address this, it's essential to engage in stretches that support the obliques and gently lengthen them.

By doing so, we can reduce the pull on the linea alba and mitigate the risk of diastasis recti.

These stretches not only help to alleviate tightness but also promote flexibility and resilience in the abdominal muscles.

But how can we actively prevent diastasis recti during pregnancy? It's not merely about avoidance, as our bellies naturally grow during pregnancy, leading to some degree of separation. Instead, the focus should be on minimizing the severity of separation and providing support to our core muscles.

In any exercise or movement we undertake, it's crucial to engage our core properly.

This involves regulating intra-abdominal pressure to prevent it from exerting excessive force on the weakest points, such as the pelvic floor, abdominal separation, or the linea alba.

By consciously engaging our core, we distribute the pressure more evenly throughout our body, reducing strain on vulnerable areas.

Incorporating core-focused exercises into our routine is essential for maintaining strength and stability throughout pregnancy. These exercises not only help to support the abdominal muscles but also aid in maintaining proper posture and alleviating discomfort associated with pregnancy.

At PregActive, we prioritize safe and effective workouts that emphasize core engagement and proper alignment.

Our goal is to empower expectant mothers with the knowledge and tools to navigate pregnancy, birth, and postpartum recovery confidently.

Whether you're seeking guidance on minimizing diastasis recti during pregnancy or require support during your postpartum journey, our comprehensive programs are designed to meet your needs every step of the way.

Remember, pregnancy is a transformative journey, and it's normal to experience changes in your body along the way.

By prioritizing core strength and taking proactive measures to support your abdominal muscles, you can minimize the impact of diastasis recti and enjoy a healthier, more comfortable pregnancy experience.

If you have any questions or concerns about diastasis recti or pregnancy-related fitness, don't hesitate to reach out. We're here to support you on your journey to a stronger, healthier pregnancy and postpartum recovery.