Improve Your Diastasis Recti in 3 Steps

Let’s talk about diastasis recti. What on earth is it, and why should you care?

It’s common for the 2 muscles that run down the middle of your stomach to separate during pregnancy. This is called diastasis recti. The amount of separation can vary and it happens because your growing womb is pushing the muscles apart, making them longer and weaker. Diastasis recti happens in every pregnancy and it is completely normal.

The separation in your muscles will usually go back to how they were by the time your baby is 8 weeks old, but it can take a little longer.

If you’ve had your baby you can check the size of the separation yourself with this simple technique:

  • Lie on your back with your legs bent and feet flat on the floor.
  • Raise your head off the floor and curl your shoulders - as if you are looking down at your tummy.
  • Use the tips of your fingers and place them above your belly button, between the gaps in the muscle. See how many fingers you can fit between the gap in your muscles. A 2 finger separation is normal, but if you’re worried - check with your GP.

Regular exercise can help with closing the gap when you’re postpartum. If it doesn’t start to close within 8 weeks, then be sure to check in with your healthcare provider, because a prolonged diastasis recti can lead to back problems.

 

couple_holding_baby_scan

Improve Your Diastasis Recti in 3 Steps

couple_holding_baby_scan

Let’s talk about diastasis recti. What on earth is it, and why should you care?

It’s common for the 2 muscles that run down the middle of your stomach to separate during pregnancy. This is called diastasis recti. The amount of separation can vary and it happens because your growing womb is pushing the muscles apart, making them longer and weaker. Diastasis recti happens in every pregnancy and it is completely normal.

The separation in your muscles will usually go back to how they were by the time your baby is 8 weeks old, but it can take a little longer.

If you’ve had your baby you can check the size of the separation yourself with this simple technique:

  • Lie on your back with your legs bent and feet flat on the floor.
  • Raise your head off the floor and curl your shoulders - as if you are looking down at your tummy.
  • Use the tips of your fingers and place them above your belly button, between the gaps in the muscle. See how many fingers you can fit between the gap in your muscles. A 2 finger separation is normal, but if you’re worried - check with your GP.

Regular exercise can help with closing the gap when you’re postpartum. If it doesn’t start to close within 8 weeks, then be sure to check in with your healthcare provider, because a prolonged diastasis recti can lead to back problems.