Get your core strength back and close the abdominal separation
IT’S COMMON BUT NOT NORMAL
Diastasis-Recti happens when the connective tissue in your abdomen get stretched leading to a separation of muscles. You can heal using breath work.
Diastasis Recti is a condition that happens when the muscles in your abdomen (the tummy area) separate or move apart. Normally, there is a line of connective tissue called the linea alba that keeps the muscles in your abdomen close together. But in diastasis recti, that line gets stretched and the muscles separate.
This can occur for different reasons, such as during pregnancy when the growing baby puts pressure on the abdomen and causes the muscles to stretch. It can also happen due to rapid weight gain or improper exercises that strain the abdominal muscles.
When the muscles separate, it can create a gap or a hollow space in the middle of your tummy. This can make the tummy look different, with a bulge or a dip down the middle. Sometimes, it can also cause problems like back pain or difficulty with certain movements because the muscles aren’t as strong and supportive as they should be.
Visible bulge or ridge or feel like your tummy is bloated.
Soft or squishy feel in the tummy
Lower back pain
Digestive issues
Connected pelvic floor issues such as incontinence, pelvic pain or similar.
When the connective tissue or linea alba and muscles in your abdomen are weakened or stretched, you experience the symptoms of Diastasis Recti.
This connective tissue stretching can happen due to the following issues:
Poor postural loading: Refers to the incorrect alignment and positioning of the body during activities that put stress on the abdominal muscles. When we engage in certain movements or maintain poor posture for extended periods, it can lead to increased tension and strain on the abdominal muscles. This can contribute to the development or exacerbation of diastasis recti.
Poor Breathing Patterns: When we don’t breathe properly, it can affect the functioning of the diaphragm (a muscle located below the lungs that helps us breathe) and put unnecessary strain on the abdominal area. This includes chest breathing, shallow breathing, bracing (holding your breath) when doing physical exercises.
Pregnancy: Diastasis recti commonly occurs during pregnancy because the growing baby puts pressure on the abdominal muscles and stretches the connective tissue. Hormonal changes during pregnancy can also affect the elasticity of the muscles and connective tissue.
Rapid Weight Gain: Significant weight gain, not necessarily related to pregnancy, can strain the abdominal muscles and lead to diastasis recti. This can happen when someone gains weight quickly or carries excess weight in the abdominal area.
Incorrect Exercising: Certain exercises, particularly those that put excessive strain on the abdominal muscles, can contribute to diastasis recti. Examples include intense core exercises or weightlifting techniques that involve improper form and excessive pressure on the abdominal wall.
It is important to do the self-test right and unfortunately many self-tests out there can give you a narrower measurement. This is because many self-tests want you to crunch resulting in your recti muscles squeezing more than the true measure of the actual separation.
Here is a video which we show you how to get the true-measure of your separation.
There are many common Diastasis exercises such as modified planks, side-lying leg lifts, wall push ups, transverse abdominis activation etc.
However, it is important you avoid the following mistakes:
No 1-size-fits-all: Not all exercises are suitable for our bodies. We need to dynamically adapt the exercises to suit each and every need. Following along to YouTube videos might not take you to symptom-free.
Not enough progression: Doing the same exercises over time won’t lead to better results. We need to constantly strengthen and layer on to get results. Not having someone work with you to adapt the exercises might not take you to symptom-free.
Underlying root causes: We might want to look at other contributing factors such as hormonal imbalances, overall posture and your lifestyle.
Too narrow: If you are comorbid with other conditions e.g. pelvic floor dysfunction, traditional therapy might not produce results you are looking for.
A combination of breathing techniques, alignment and activation of your fascia (the largest organ in your body that runs from head to toe) is the secret to start to reverse Diastasi Recti.
You can begin by learning to align your hands and feet, breathing through your diaphragm and creating breath holds that activate your fascial slings. This activation helps strengthen your core and abdominal muscles leading to improved recovery times from the above symptoms.
10 minutes per day for 12-weeks is all you need.
Book a free consultation with one of our Master Trainers to explore how one of our programs can help you heal your Diastasis Recti like so many other women.
Book a FREE Call
Are you ready to reverse prolapse, Diastasi Recti, and related pelvic floor symptoms? Your journey starts here.
Take our quick and proven assessment to gain valuable insights and discover personalized strategies to regain your pelvic health.
Diastasis Recti
Diastasis-Recti happens when the connective tissue in your abdomen get stretched leading to a separation of muscles. You can heal using breath work.
What is Diastasis-Recti?
Diastasis Recti is a condition that happens when the muscles in your abdomen (the tummy area) separate or move apart. Normally, there is a line of connective tissue called the linea alba that keeps the muscles in your abdomen close together. But in diastasis recti, that line gets stretched and the muscles separate.
This can occur for different reasons, such as during pregnancy when the growing baby puts pressure on the abdomen and causes the muscles to stretch. It can also happen due to rapid weight gain or improper exercises that strain the abdominal muscles.
When the muscles separate, it can create a gap or a hollow space in the middle of your tummy. This can make the tummy look different, with a bulge or a dip down the middle. Sometimes, it can also cause problems like back pain or difficulty with certain movements because the muscles aren’t as strong and supportive as they should be.
Common Symptoms of Diastasis Recti
| Name of symptom | Definition | How hypopressives can help |
|---|---|---|
| Diastasis Recti | This is a widening of the linea alba the connective tissue between the rectus abdominis muscles. The linea alba becomes thinner and without the support of the rectus abdominis muscles it leaves very little support for the internal viscera. This is not an an abdominal hernia – a hernia is when the connective tissue separates. | The rib engagement helps to mobilize the ribs which have often become stuck in a flared position either due to pregnancy or posture choices. The breath work also engages the obliques and transverse muscles and this helps to bring the rectus abdominis and linea alba back to a working relationship. The poses help to reintegrate the myofascial chains and breath to create a better functioning core and bring linea alba back together. |
| C-section shelf | This is when the scar tissue from the c-section becomes stuck (the different layers adhere together, creating a shelf above the scar. | Hypopressives work through fascia chains re-moisturizing areas of fascia that have become stuck or dry. It is akin to a dam on a river slowly the push and pull of the river breaks through the dam and the water flows again. Scar tissue can become functional and gliding across individual layers harmoniously. |
| Always hunching / poor posture | rounded shoulders, a forward head position, and a curved or slouched back. | This is through the whole postural awareness – bio tensegrity and breath work. The poses crate the flexible functional toned myofascial chains and the breath work combined with that engages the pelvic floor on a deep level as part of the team and creates a lift that is eventually over time held in place by the myofascial slings. |
| Belly pooch or bulge | refers to a protrusion or a noticeable roundness in the abdominal area, specifically the lower abdomen. | By strengthening the deep core muscles and improving intra-abdominal pressure regulation, which can lead to a flatter abdominal appearance. This technique can also enhance muscle tone in the abdominal area, contributing to a more toned and tightened midsection over time. |
| Coning: Abs poke out like a shark fin | refers to a phenomenon where a person’s abdominal muscles (abs) become very defined and prominent, resembling the shape of a shark fin. | Hypopressives can help with coning during pregnancy or postpartum by promoting better intra-abdominal pressure distribution and reducing the strain on the abdominal muscles. This can minimize the risk of coning, which occurs when the abdominal muscles separate and form a visible ridge in the midline, and support core strength and function during and after pregnancy. |
| Doning | Long hole between the abs like a crater | Hypopressives can help with diastasis recti, often referred to as “doning,” by strengthening the deep core muscles and encouraging proper alignment of the abdominal muscles. This can aid in closing the gap between the rectus abdominis muscles and improving overall abdominal function, reducing the appearance of diastasis recti over time. |
| Jelly-like feeling around belly button | sensation of softness or a squishy texture when touching or pressing on the area around the belly button | By strengthening the deep core muscles and improving muscle tone in the abdominal area. This can provide better support to the abdominal wall, potentially reducing the sensation of laxity or weakness in the belly button region. |
| Pain or difficulty lifting objects | weakness, reduced strength, or discomfort when attempting to lift even relatively light items. | Hypopressives can help with pain or difficulty lifting objects by enhancing core strength and stability. Strengthening the deep core muscles through hypopressive exercises can provide better support to the spine and reduce the risk of strain or injury while lifting, making it easier and less painful to lift objects. |
| Pain or discomfort when walking | sensation of unease, pain, or unpleasantness experienced while walking. | Hypopressives can help alleviate pain or discomfort when walking by improving overall core stability and posture. By strengthening the deep core muscles and promoting better alignment, this technique can reduce strain on the back and pelvis, potentially leading to a more comfortable and pain-free walking experience. |
| Pain or discomfort when doing everyday tasks and activities | refers to a sense of unease, pain, or unpleasantness experienced while performing regular daily activities. | Can help reduce pain or discomfort during everyday tasks and activities by enhancing core strength and stability, which can provide better support to the spine and pelvis. Improved posture and muscle tone from hypopressive exercises can contribute to a decreased risk of strain or discomfort while performing common daily tasks. |
| Look 4 or 5 months pregnant | refers to a situation where a person’s abdominal region appears enlarged or protruded, resembling the appearance of someone who is around 4 to 5 months into a pregnancy. | May help reduce the appearance of looking 4 or 5 months pregnant by toning and strengthening the abdominal muscles. This can lead to a flatter and more toned midsection, potentially reducing the visual protrusion of the belly associated with pregnancy or abdominal bloating. |
| Lower back pain | refers to discomfort or pain experienced in the region of the back below the ribcage and above the buttocks. | Hypopressives engage the myofascial posterior chain, promoting better posture and reducing reliance on the back muscles for support. Research in 2019 suggests that mobilizing the thoracolumbar fascia through hypopressives can alleviate persistent back pain by addressing fascial tension and promoting suppleness. |
| Look and feel bloated | often used metaphorically to describe a sensation or appearance of being excessively full, swollen, or distended. | Hypopressives can help alleviate the look and feel of bloating by promoting better intra-abdominal pressure regulation and core muscle engagement. Strengthening the deep core muscles through this technique can aid in supporting the digestive organs and improving overall abdominal function, potentially reducing the sensation of bloating and its visible effects. |
| Torso looks/feels wider | refers to a perception or sensation that the width of their upper body, particularly the area between the waist and shoulders, appears or feels broader than usual. | Hypopressives can help create a narrower and more toned torso by strengthening the deep core muscles and improving posture. This can lead to improved spinal alignment and a more streamlined appearance, reducing the sensation of width in the torso. |
| Softness around belly button | lack of firmness or tension in the region around the belly button. | Hypopressives can help reduce softness around the belly button by toning and strengthening the deep core muscles. As these muscles become more developed, they provide better support to the abdominal area, potentially reducing the soft and lax feeling around the belly button. |
| Hernia | medical condition that occurs when an organ or tissue protrudes through a weak spot or opening in the surrounding muscles or connective tissues. | Caution is crucial when practicing hypopressives or similar exercises with a large abdominal hernia. This helps prevent overstretching the abdominal muscles and movements that could worsen the hernia, potentially leading to bowel strangulation. Whether the hernia is small or large, consulting a healthcare professional or experienced physical therapist is essential. They can assess your situation and offer guidance on safely incorporating hypopressives into your treatment plan, providing necessary modifications and personalized instructions for effective and safe exercises |
What do these symptoms feel like?
Visible bulge or ridge or feel like your tummy is bloated.
Soft or squishy feel in the tummy
Lower back pain
Digestive issues
Connected pelvic floor issues such as incontinence, pelvic pain or similar.
What causes symptoms of Diastasis Recti?
When the connective tissue or linea alba and muscles in your abdomen are weakened or stretched, you experience the symptoms of Diastasis Recti.
This connective tissue stretching can happen due to the following issues:
Poor postural loading: Refers to the incorrect alignment and positioning of the body during activities that put stress on the abdominal muscles. When we engage in certain movements or maintain poor posture for extended periods, it can lead to increased tension and strain on the abdominal muscles. This can contribute to the development or exacerbation of diastasis recti.
Poor Breathing Patterns: When we don’t breathe properly, it can affect the functioning of the diaphragm (a muscle located below the lungs that helps us breathe) and put unnecessary strain on the abdominal area. This includes chest breathing, shallow breathing, bracing (holding your breath) when doing physical exercises.
Pregnancy: Diastasis recti commonly occurs during pregnancy because the growing baby puts pressure on the abdominal muscles and stretches the connective tissue. Hormonal changes during pregnancy can also affect the elasticity of the muscles and connective tissue.
Rapid Weight Gain: Significant weight gain, not necessarily related to pregnancy, can strain the abdominal muscles and lead to diastasis recti. This can happen when someone gains weight quickly or carries excess weight in the abdominal area.
Incorrect Exercising: Certain exercises, particularly those that put excessive strain on the abdominal muscles, can contribute to diastasis recti. Examples include intense core exercises or weightlifting techniques that involve improper form and excessive pressure on the abdominal wall.
What does Diastasis Recti look like?
How to self-check for Diastasis Recti?
It is important to do the self-test right and unfortunately many self-tests out there can give you a narrower measurement. This is because many self-tests want you to crunch resulting in your recti muscles squeezing more than the true measure of the actual separation.
Here is a video which we show you how to get the true-measure of your separation.
What are common pitfalls of traditional Diastasis exercises?
There are many common Diastasis exercises such as modified planks, side-lying leg lifts, wall push ups, transverse abdominis activation etc.
However, it is important you avoid the following mistakes:
No 1-size-fits-all: Not all exercises are suitable for our bodies. We need to dynamically adapt the exercises to suit each and every need. Following along to YouTube videos might not take you to symptom-free.
Not enough progression: Doing the same exercises over time won’t lead to better results. We need to constantly strengthen and layer on to get results. Not having someone work with you to adapt the exercises might not take you to symptom-free.
Underlying root causes: We might want to look at other contributing factors such as hormonal imbalances, overall posture and your lifestyle.
Too narrow: If you are comorbid with other conditions e.g. pelvic floor dysfunction, traditional therapy might not produce results you are looking for.
The secret is in your breathing & fascia
A combination of breathing techniques, alignment and activation of your fascia (the largest organ in your body that runs from head to toe) is the secret to start to reverse Diastasi Recti.
You can begin by learning to align your hands and feet, breathing through your diaphragm and creating breath holds that activate your fascial slings. This activation helps strengthen your core and abdominal muscles leading to improved recovery times from the above symptoms.
10 minutes per day for 12-weeks is all you need.
Book a free consultation with one of our Master Trainers to explore how one of our programs can help you heal your Diastasis Recti like so many other women.
Book a FREE Call
Take Control of Your Pelvic Health
Are you ready to reverse prolapse, Diastasi Recti, and related pelvic floor symptoms? Your journey starts here.
Take our quick and proven assessment to gain valuable insights and discover personalized strategies to regain your pelvic health.
Click here to take the assessment!
Updated on: 09/08/2024
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