Diastasis Recti - Or the partial or complete separation of the rectus abdominis - is a super common condition for new mamas yet it’s rarely ever talked about - unless you just had a baby! I have no idea why that is but I’m here to tell you that this condition effects nearly two-thirds of new mamas and there are ways to recover from this WITHOUT surgery!
Essentially, our incredible bodies are making room for baby so our abdominal muscles have to stretch and move outwards! After labor, a drop in hormones allow for our muscles to return back to “normal” although some still experience slight separation. (Note that these muscles are not intended to touch or be “together”. They are connected with connective tissue.) Luckily with the correct exercises you can bring these muscles back to center. Without bringing them back together you can separate these muscles further, causing additional weakness in the deep core muscles and the pelvic floor, as well as back pain, glute pain, pelvic prolapse, and much more!
So do you have Diastasis Recti?. See below photos to check!
Next up on the Baby Bee Blog - my favorite Diastasis Recti safe exercises!
Lie on your back with your feet on the mat, and hands behind your head. Gently lift your head and neck off the mat.
Place one hand just above your belly button, at the center of your core.
Begin to slowly move down to your belly button, feeling any gap between the abdominal wall.
Move all the way down to just above your pubic bone, to feel for any gap.
**Diastasis Recti occurs if there is a two-finger gap between the two abdominal walls. Always consult your physician for any conditions or concerns regarding your diastasis recti condition. I also HIGHLY recommend seeking a Pelvic Floor Specialist!