WTF - What the... Fridays | Diastasis Recti

Diastasis Recti is the partial or complete separation of the rectus abdominis, or “six-pack” muscles, which meet at the midline of your stomach. Diastasis recti is common during and following pregnancy. This is because the uterus stretches the muscles in the abdomen to accommodate your growing baby. Diastasis Recti can be the culprit of the dreaded "postpartum tummy".

During the gestational period of pregnancy, connective tissue between the abdominal muscles called the linea alba thins out in response to a pregnant person's change in hormone levels in order to accommodate the enlarging uterus.

Diastasis can be connected to lower back pain, abdominal pain and even pelvic problems. Diastasis Recti is not a tear but a stretching of connective tissues along the lines alba (where there abdominal muscles meet, in the middle)

It starts with the obvious stretching of the abdomen and additional pressure from baby then add the hormonal changes that lead to a softening of connective tissues and ligaments so this stretching can occur, and you have a recipe for abdominal separation.

Statistically, 98+% of pregnant people have a diastasis after delivery. It is more likely to happen when:

• the more pregnancies a person has (I can attest to this)

• a multiples pregnancy

• or an underlying abdominal problem (like weak core muscles) already exists.

It is also important to note that while abdominal wall separation more commonly occurs in pregnant people, pregnancy is not the only cause.

• Diastasis is a gap of more than 2.7 centimeters between the ab muscles

• A finger width gap check at home can tell you whether or not you have a separation.

• Generally you are looking for a gap of more than 2-3 fingers.

How to do it:

1. Get in a comfortable starting position. Lie on your back with your knees bent, feet flat on the floor.

2. Place your fingers on either side of your belly button, palms facing down.

3. Lift your head and neck just slightly off the floor while you press down with your fingers. If there is a gap, that is the diastasis.

4. Conduct the same test just above your belly button and just below the belly button (as the gap can measure differently in these places).

There are lots of exercises a person can do to help heal Diastasis Recti, DO NOT DO SIT UPS or CRUNCHES as this can tighten the abdominal muscles and can exacerbate the issue. If it is a severe case it is recommended that you see a specialist. If you are concerned about Diastasis Recti talk to your healthcare provider and they can give you a referral for a specialist.