Diastasis Recti essentials

Nóri Kádár-Papp

22. July 2021

Próbáld ki 7 napig ingyen! Kipróbálom

What and why? It’s a totally normal process as the two rectus muscles must move wider apart to make space for the womb and belly to grow huuuuuge

Technically it’s the connective tissue in between that weakens by stretching. Once again, it's 100% normal, it’s mother nature

Do I have it? Will it go away in a blink of an eye? You surely do have it after delivery. The only question is how serious it is. It depends on how large was your baby, was it a second or more pregnancy and pardon my French, your age as well. It heals naturally to a certain level in the first 6-8 weeks but it’s surely more effective and fast if you deal with it. This area is easy to heal, some weeks bring big changes but can take even half a year to close the gap (please note, there’s no perfect closure, you’ll feel the edges of the left and right rectus!). It’s not only a question of esthetics but has a serious impact on your health. If you neglect it you can face pelvic floor problems, low back pain and a feeling of a powerless core.

How do I check it?

Do’s and don'ts! If you’re sticking around for some time you already know that crunches and sit-ups won’t change the game. In our postnatal program you’re guided through a safe and effective process that not only heals you but helps to learn(!) to use your trunk muscles properly. Until then try to avoid abdominal twists (yes, it’s when you put in or take out that heavy car seat with the baby inside…), backward bends that stretch abdominal area, unmodified yoga poses (twists, stretches, bends), exercise that require to be on your hands and knees/toes without abdominal support and also those heavy liftings that bulge out the stomach.

Binding or not? Some experts recommend it while others don’t. Binding is actually a tight but elastic band around your belly (feels super in the first couple of days). It won't cure your diastasis recti but can remind your abdominals to engage and provide a fine low back support. Make sure you leave it behind after the first weeks!

It sounds serious but this is just the way the body adapts to pregnancy. It looks like a landscape after a battle but worth the time and care