postnatal fitness

Let’s talk Diastasis Recti

What the heck even is it?

There’s a connecting line (linea alba) that runs down the front length of your abdominals, connecting your two rectus abdominal muscles.

Diastasis Recti is the thinning of this connecting line and typically happens during pregnancy for women. Interesting fact: women who’ve never been pregnant and men can have this happen to them also!

The thinning can happen at the top of the muscles, in the middle only, at the bottom, or run the whole length! This photo looks like it could be the whole length but it’s hard to tell if it runs below her belly button.

It’s measured by the width – how many fingers width-wise can be inserted in the space, and also by depth – how deep the fingers can go down into the space.

Aesthetically, it can look like you have the “mom pooch”, sometimes still looking pregnant, no matter what you do or how well you eat and it will just not go away.

Can this be corrected?

Yes!

And you want to also! Your trunk carries most of your load transfer. If that is off through diastasis recti then your load transfer will be off, causing weakness and other issues like instability, pelvic floor problems, ab pain, and SI joint pain.

There are exercises you want to avoid if you do have diastasis recti. Front loading core movements like crunches, planks, and sit-ups can hurt your diastasis recti and not allow it to heal.

Do you know if you have Diastasis Recti?

Or learn more here

2 thoughts on “Let’s talk Diastasis Recti”

    1. I’m so sorry, I’m just now seeing your message! No, it does not mean you have to avoid them! Each body is different and can be affected by different exercises. If you experience no pain, no leaking, no pulling sensations on your c-section scar (if you have one), no pressure, no problems breathing or really just anything DIFFERENT, then you absolutely can do the “avoid” exercises.

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