What is Diastasis-Recti?
Diastasis-Recti, common in pregnancy. is a condition in which the large abdominals (top abdominal layer- Rectus Abdominis) separate. It is commonly defined as a gap of roughly 2.7cm or greater between the two sides of the rectus abdominis muscles.
Who is likely to get Diastasis?
Anyone can end up with Diastasis-Recti, however, it is more common in:
How to test if you have Diastasis?
What you can do to try avoid Diastasis?
For those carrying multiple babies or large babies it can be hard to avoid but there are things you can do or stay clear of to reduce the chance of getting separation of the abdominals. Try to avoid:
If you know you have Diastasis also stay clear of the above exercises until it has recovered or minimised and you feel strong and stable in your core and pelvic floor.
What can you do if you have Diastasis?
You can try the following exercises and tips to help strengthen your body and help heal your abdominal separation:
Every individual is going to have a different situation so it is best to seek help and advice from a professional who specialises in pre and post-natal care. Enjoy the journey in getting to know your new body as a mother.
Written by: Tenille Samuelson
Tenille is a qualified Yoga and Pilates Instructor. Over the past 10 years Tenille has operated her own Pilates and Wellness studio with a passion for women’s health. Providing guidance to many women through fertility, pregnancy (pre and post-natal) and supporting women after traumatic birth experiences.