Diastasis Recti Self-Check: Assessing Abdominal Separation Post-Birth

Women frequently worry about diastasis recti, so you're not alone if you're wondering if you might have it. I'll address any queries you may have regarding diastasis recti in this blog post. I'll walk you through a self-check procedure to determine whether it exists, and then we'll talk about the reasons why. I'll provide you with useful advice on how to start the healing process and deal with typical issues pertaining to diastasis recti.

How Do I Know If I Have Diastasis Recti?

Understanding the particular symptoms and indicators linked to diastasis recti is the first step towards diagnosing the condition. Typical indications include the following:

• A ridge or bulge that is visible down the middle of your abdomen, especially when you move or contract your abdominal muscles.
• pressing your fingers along the midline of your abdomen, usually between your belly button and sternum, and feeling a void or space between your abdominal muscles.
• Having lower back pain or discomfort and feeling weak in your core.
• alterations in your posture, like a pronounced lower back arch or a "sway back" appearance.
• observing a coning or doming shape form along your abdomen's midline during particular motions, which could be a sign of increased pressure on abdominal wall.
• Experiencing pelvic floor issues, like incontinence or difficulty controlling bladder function.
• having problems with the pelvic floor, such as incontinence or trouble controlling bladder function.
• It's crucial to keep in mind that not everyone will exhibit every symptom, and that individual differences may exist in the signs' intensity. You can download my comprehensive, free guide on diastasis recti by clicking this link.

I've included a video that will guide you through a diastasis recti self-check for your convenience:

How to Check for Diastasis Recti:

What Causes Diastasis Recti?

Pregnancy, overdoing crunches, improper core exercises, and weak fascial connections throughout your abdominal area can all contribute to diastasis recti.

How Can I Heal Diastasis Recti?

The answer to your question is definitely yes: diastasis recti can be healed! To strengthen your pelvic floor, the most crucial first step is to understand how to activate your deep core correctly. My CORE REHAB program answers any queries you may have about diastasis recti and provides you with the appropriate exercises and movements to help heal, so don't hesitate to ask. Find out more HERE.

Here are some quick fixes to help heal diastasis recti in the interim:

Tips to Heal Diastasis Recti

How to Correctly Engage Your Deep Core: Discover how to engage, ease up, and relax your deep core muscles. Regardless of how long you've had diastasis recti, you can awaken those fascial connections and start the healing process by doing this. Recall that my Core Rehab program teaches you exactly how to accomplish this!

For diastasis recti to heal, strengthen your pelvic floor. This involves more than just pulling your abdominal muscles together. Additionally necessary for general core stability and healing is a robust pelvic floor. For improved outcomes, include pelvic floor exercises in your regimen.

Avoid Intense Ab Exercises: Refrain from performing incorrect "ab exercises" such as crunches and sit-ups that require flexion. These may worsen diastasis recti and impede the healing process. Concentrate on strengthening exercises

Boost Your Posture: To aid in the healing process, try to enhance your posture. An optimal alignment can relieve pressure on the abdominal region and facilitate the healing of diastasis recti.

Pay Attention to Your Body: During exercises or daily activities, pay attention to any pain, discomfort, or signs of coning in your abdominal area. Steer clear of activities that exacerbate the condition and instead focus on healing-promoting ones.

Holistic Approach: Recognize that diastasis recti can cause other health problems such as hernias, pelvic floor dysfunction, and back pain in addition to cosmetic effects. Adopt a comprehensive strategy for healing, attending to both the psychological and physical facets of recuperation.

You can start the process of regaining your core strength and body confidence by learning the specific symptoms and signs of diastasis recti, comprehending the causes, and applying my healing advice. Recall that recovery is feasible and that you can enhance your general health by taking the appropriate measures. My Core Rehab program is very important to me because I want women to feel good about their bodies and comfortable in their own skin. The Core Rehab program takes a holistic approach to assisting in your physical and mental recovery; it's not just another exercise regimen.