Diastasis Recti Corrective Exercise
What is Diastasis Recti?
Diastasis recti is a condition in which the abdominal muscles separate or weaken, causing a gap between the left and right sides of the rectus abdominis muscle, which is the muscle that runs vertically along the front of your abdomen. This separation allows the internal organs, such as the intestines, to push through the abdominal wall, leading to a bulge or protrusion in the midsection.
How can you tell if you have Diastasis Recti?
Symptoms of diastasis recti may include a noticeable bulge in the abdomen, especially when the abdominal muscles are engaged, such as during certain movements like sitting up or performing a crunch. Other symptoms may include lower back pain, constipation, or urinary incontinence.
How to Perform a self-check to determine if you have diastasis recti
Here's a simple method to do so:
Lie on your back with your knees bent and your feet flat on the floor.
Place one hand behind your head to support it, and the other hand on your abdomen with your fingers pointing downward.
Slowly lift your head and shoulders off the floor, as if you're performing a crunch, while gently pressing your fingers into your abdomen.
Feel for a gap or separation between the left and right sides of your abdominal muscles, particularly along the midline of your abdomen.
If you feel a gap or separation between the muscles that is wider than about two finger widths or if you notice a bulge or protrusion in the midsection when you engage your abdominal muscles, you may have diastasis recti.
It's important to note that self-checks are not a substitute for a professional diagnosis. If you suspect you have diastasis recti or are experiencing symptoms associated with it, it's best to consult with a physical therapist.
The Importance of Diastasis Recti Corrective Exercise
Diastasis recti, characterized by the separation of the abdominal muscles, can lead to a host of issues, including weakened core stability, postural imbalances, and even pelvic floor dysfunction. Corrective exercises specifically target the deep core muscles, such as the transverse abdominis and pelvic floor, helping to close the gap between the rectus abdominis muscles and restore abdominal integrity. By strengthening and realigning these muscles, corrective exercises not only aid in reducing the separation but also alleviate associated symptoms such as lower back pain and pelvic instability. Beyond physical benefits, corrective exercises can also contribute to mental and emotional well-being, fostering a sense of empowerment, confidence, and connection with one's body.