Did you know that there is a difference between a healthy naturally occurring abdominal separation and a Diastasis Recti (DR)?
I know, there’s a lot of misleading and confusing information surrounding Diastasis Recti out there. Many women feel lost, disheartened and even stressed about their ab midline during and after pregnancy.
If you’re one of them, keep reading and let me clear the air! We’re going to take a look at a detailed definition of Diastasis Recti.
THE DIFFERENCE BETWEEN DIASTASIS RECTI and HEALTHY ABDOMINAL SEPARATION
During pregnancy:
+ All expecting Mothers experience some degree of abdominal separation during the 3rd trimester.
A certain degree of ab separation during pregnancy is completely natural and normal. The two sides of the rectus abdominis muscle drift further apart as the uterus grows and strain the ab midline (aka linea alba, which is the connective tissue holding the two sides of the muscles together).
The connective tissue of your ab midline (linea alba) is designed to stretch.
We tend to forget this is the natural design of the human body! It’s nature’s way of accommodating the growing baby and limiting harmful intra abdominal pressure.
+ However, not every pregnant woman develops a diastasis recti during pregnancy!
As long as the linea alba is protected, the separation can be considered normal and healthy.
It’s completely possible to maintain a functional core during pregnancy. So expecting Mothers who experience a healthy and naturally occurring abdominal separation should not be labeled as having a Diastasis Recti if their core still functions properly.
Sadly, many women don’t know how to protect their linea alba during pregnancy. Their abs separate more than necessary, the connective tissue on the ab midline loses its integrity, their pelvic floor and transverse abdominis muscles (deeper ab muscles) often cease functioning properly… no longer providing adequate support for the organs and growing baby.
Of course, this isn’t their fault… they simply weren't educated about Diastasis Recti prevention and how to move & exercise mindfully with their growing belly.
Most Doctors and Midwives still don’t educate their patients on the subject, and there’s a huge lack of practical accurate information regarding exercising safely through pregnancy in the fitness world!
+ Most of us can prevent a Diastasis Recti during pregnancy
Women who are expecting multiples and women who have already been pregnant are at greater risk:
• With a twin pregnancy your belly has to stretch farther to accommodate multiple babies.
• If you have already been pregnant your muscles and connective tissue have already been stretched.
Excessive or rapid weight gain, age, and genetic factors can also play a role.
However, I truly believe that Diastasis Recti can be prevented in most cases.
If you know how to protect your ab midline by working on your posture, breath and doing the right exercises during pregnancy, then you can keep excess tension off the linea alba and maintain a functional core.
It’s important to learn how to:
•avoid any doming of the belly in the ab midline
•safely strengthen your inner core muscles to maintain core connection & function
•and regulate the intra abdominal pressure during these 9 special months.
If you’re pregnant, check out my Pregnancy program to learn how to be proactive and protect your core during your pregnancy. Note that even if you already have a Diastasis Recti, you can improve your core function during pregnancy!
After Baby:
+ Having a 2 finger gap after baby doesn’t automatically mean that you have a Diastasis Recti.
First, we need to remember that a normal separation between the two sides of the rectus abdominis muscles is between 1-2 fingers separation with shallow/firm ab midline between, even pre-pregnancy!
When assessing a Diastasis Recti at 6 weeks PP and beyond, the diagnostic is too often made in terms of finger widths... but not all women with a 2 finger gap or wider should be put in the Diastasis Recti category.
The problem lies with function.
Recent studies suggest that you do not need to "close your gap" to regain proper core function.
We need to take into consideration the depth of the gap, as this indicates the health of the connective tissue, the ability to generate tension on the ab midline, the core connection, and the overall core strength.
In other words: even though your abs may not look or feel similar to what they did pre-pregnancy your core may be classed as healed.
You have a better chance to have a functional core if you have a FIRM 3 finger gap, than a SQUISHY 2 finger gap.
A firm 3 finger gap may then be categorized as a Functional Diastasis Recti.
+ Take into consideration the amount of injury sustained to the linea alba
Diastasis Recti is the injury component of a naturally occurring abdominal separation.
Women who have experienced a Diastasis Recti during pregnancy usually need more rehab and more time to heal, but the vast majority of them can get there! Your linea alba can regenerate postpartum.
Your body regenerates constantly and it regenerates according to your food and movement patterns.
Better food and better movement patterns mean your body regenerates in a better way!
Most Mamas can heal their Diastasis Recti by following a comprehensive core rehab program like my Better Body after Baby program. This core rehab program is specifically designed to restrengthen your core from the inside out, restore proper pelvic floor function, improve posture, and safely resume your favorite activities.
+ Questions you should ask yourself to know if your core is functional:
•Do you experience any pelvic, hip or lower back pain?
•Do you experience any pelvic floor issues?
•Can you activate your inner core muscles correctly?
•Can you generate tension along your linea alba?
•Is your ab midline squishy or firm when testing for a Diastasis Recti?
If you have a deep/squishy 2 finger gap or more, and if you can't create tension along the ab midline, then your core is probably not functional. You need to keep focusing on rehab exercises - you truly have a Diastasis Recti.
But if your ab midline is firm/shallow, if you can create tension along the ab midline, and have no pelvic floor issues or pain, then you may be ready to progressively resume more advanced and dynamic core strength exercises.
IN SHORT:
Words matter
“Diastasis” means separation.
“Recti” means rectus abdominis, aka the 6-pack muscles.
“Functional Diastasis Recti”:
During pregnancy: a naturally occurring and healthy ab separation due to the thinning and widening of the linea alba as the uterus grows. The core remains functional.
Postpartum: A firm/shallow 2 finger gap or more, the linea alba is able to transfer tension along the ab midline
“Dysfunctional Diastasis Recti”:
This is what most people refer to when talking about a Diastasis Recti. This is a condition / core dysfunction.
During pregnancy: It is the injury component of a naturally occurring abdominal separation.
Postpartum: A squishy/deep 2 finger gap or more, the linea alba has lost integrity and is unable to transfer tension along the ab midline. It’s often characterized by a rounded, protruding belly.
The integrity, mechanical control, and strength of the core muscles are reduced, leading to dysfunction (low back, pelvic, or hip pain, pelvic floor issues, bloating, constipation…)
Diastasis Recti or not, every new Mother needs to rehab their core after baby.
The optimum time to start healing your core is during the first 8 weeks after delivery.
The separation is more likely to heal naturally in this window.
That’s why I’ve created an Immediate Postpartum program (from birth to 8 weeks postpartum) to give you the information that you need to make the most of this special time and kickstart your recovery.
If you’re past this window, don’t worry, it’s never too late to start doing the right things for your body. Some of my Better Body after Baby students already have grandchildren!
Online Programs:
Pregnancy Workout Routine & Wellness Plan
Exercise after Childbirth - From Birth to 8 Weeks PP
Lose the Post Baby Belly - Core Rehab - Beyond 8 weeks PP