Believing you may have a diastasis recti can be a worrisome / frustrating experience. However, there is an abundance of information regarding diastasis recti recovery. We at Restore Your Core have designed a program specifically for women who are suffering from diastasis recti or other abdominal/pelvic floor issues. This article will help begin to address what diastasis recti is and instruct you in how to perform a self-test. What is Diastasis Recti & Its Symptoms?If you believe you have a diastasis recti, you can perform a self-test or have your PT or OT assess you. Be aware: symptoms of a diastasis recti and the issues that accompany one can differ from person to person. What is Diastasis Recti?Diastasis recti is the stretching or separation of the rectus abdominis (6 pack) muscles caused by the thinning of the linea alba (midline connective tissue). Diastasis recti separation leaves your abdominal organs unsupported, and if severe, can expose your digestive organs creating a stomach bulge. This separation can range from being isolated above the belly button, within the belly button, and below the belly button sitting above the pubic bone. In some cases, the separation emcompasses the entire mid section of the core. In both men and women, this gap can be created in the midline of your belly anywhere from the pubic bone to the base of your ribcage. During a crunch or sit-up, where one would normally feel tension and closure, there is a space in between. Symptoms of DRRectus abdominis separation can lead to a stomach bulge (aka stomach pooch), pelvic floor issues, unnatural posture, and stomach and back pain. The symptoms of diastasis recti include but are not limited to:
Unless you have a low body fat percentage or have an overly toned core with a visible 6-pack, it is very hard to diagnose a diastasis recti on appearance alone. The linea alba lies beneath the fat layer of your abdomen, so it cannot be seen. Many people have a diastasis recti for years before learning they have it. How Diastasis Recti DevelopsDiastasis recti is an issue, generally of excess intra ab pressure. That pressure can come from many things like: chronic tense ab muscles, limitations in movement of the torso, chronic breathing patterns like belly breathing and even a pregnancy. Yet, a diastasis recti does not solely arise from pregnancy, like many people believe. Many athletes, body builders, active exercisers, and even inactive people can develop diastasis recti. Many of the symptoms are the same in men and women with a diastasis, but how they appear can be somewhat different. DevelopsThe development of diastasis recti is most commonly associated with women postpartum. However, men and children can also develop diastasis recti if there are underlying core issues such as:
These issues most commonly occur due to injury, improper breathing patterns, core tension, imbalance of pressure within the abdomen, and even over toned muscles (oblique dominance). How to Tell if You Have Diastasis RectiThe symptoms of diastasis recti are not always noticeable. In fact, many people who have diastasis recti do not know they have it! However there are some symptoms that tend to indicate the presence of a diastasis recti. Abdominal BulgeAn abdominal bulge is not always an indication of a diastasis recti, yet, it can be a symptom. This bulge, or stomach “pooch,” occurs when the abdominal organs become unsupported by the rectus abdominis muscles. This can appear as a cone shape or ridge above and within the area located close to the belly button. However, depending on where the diastasis recti has become isolated, the bulge can range from above the belly button, on the belly button (causing the belly button to flatten), or below the belly button just above the pubic bone. Muscle Separation & Linea Alba StretchingThis is the most noticeable and common symptom of diastasis recti (whether you have significant body fat or no body fat at all). A minor separation (one of 1-2 finger widths) is not a significant injury,, but I advised considering rehab or core building exercises to prevent the gap from widening. In more severe cases, the separation can be that of 5-10 finger widths. This effect is much more noticeable and can be seen as a crevice or significant gap within the abdominal core. Diastasis recti is also measured by shallowness or deepness. Someone could potentially have a 10 finger width separation but it’s shallow. In this case, exercise and safe core strengthening routines can help restore the core to its natural state. Diastasis Recti TestingIf you think you have a diastasis recti, you can perform a self-test at home or have a physical therapist assess you. A self-assessment can be performed as follows:
As mentioned before, a gap that is only one or two finger widths wide might not be a big concern, unless it is deep – but caution is recommended. However, if you discover that you have a gap ranging from 2.7 cms or larger (2.5 fingers or larger) you should consult a PT or OT. If a self-test determines that you may have a diastasis recti, make an appointment with a physical therapist to assess you further. They will be exponentially helpful in helping decide what the next steps for you may be and how to begin your healing process. from https://restoreyourcore.com/diastasis-recti/testing-for-diastasis-recti/
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About UsRestore Your Core (RYC) is a comprehensive and sustainable fitness program that empowers women who aim to be strong, long, mobile and functional. Lauren Ohayon has taught RYC® throughout North America, Europe and Asia. Restore Your Core also boasts highly trained movement teachers around the world; from India to Alaska and Australia to North America and Europe. Lauren and the Restore Your Core teachers are helping women across the globe to gain core strength, achieve ideal pelvic floor function, and learn to move efficiently and exercise optimally—in a safe and nurturing community-driven environment. ArchivesCategories |