If you’re pregnant or a mum at any stage postpartum, it’s worth learning about Diastasis Recti - you generally won’t be handed this information and it can really impact your quality of life as a mum
Here are some useful facts:
👉 As the entire abdomen has been stretched in pregnancy, to fully rectify diastasis, strength must be gained across the entire core unit
👉 Progressive loading is favoured as the best way of managing diastasis- this means working towards more challenging core exercises rather than safe, gentle ‘diastasis friendly’ versions
👉 Healing a diastasis means rebuilding or regenerating tissue. For a tissue to regenerate it must have a load applied to it in order to stimulate change.
👉 Factors such as a lack of core connection, poor sleep, nutrition and stress all play a part in the ability of the tissue to change and improve.
👉 Crunches, twists, sit ups and planks are not ‘bad’ for diastasis, they are all exercises which can be gradually and safely introduced
👉 A gradual postpartum core strengthening program is the best way to regain optimal core strength and function.
👉 A diastasis is not likely to change much after 8 weeks postpartum unless you do something about it (core rehabilitation).
👉 A diastasis can still be functional (active, athletic, pain free) even if the gap remains.
👉 Pelvic floor dysfunctions, dysfunctions, persistent lower back pain, hip and glute pain are all symptoms of diastasis
👉 The best sign that a diastasis is healing is when you can generate tension in your linea alba (midline gap) so it feels taut.
✅ Research on diastasis management is constantly evolving. Having an awareness and understanding of this complication is super important for all mums.