First of all, let’s talk and learn all about what is Diastasis Recti
Diastasis recti abdominis (DRA) is a partial or complete separation of the rectus abdominis, or “six-pack” muscles, which meet at the midline of your stomach resulting in a loss of functionality of the abdominal wall. Poorer trunk control, strength and endurance of the abdominal muscles are a sign but you need to know that any kind abdominal separation is NOT necessarily a Diastasis Recti.
The problem lies with function. We need to consider the ability of the person to create core connection and tension along the linea alba to manage intra abdominal pressure. It’s important to measure the width of the gap but especially the depth of the gap, as this indicates the health of the connective tissue and core strength.
If you have a firm 2 finger gap your core can be functional. You can create tension in your ab midline and control intra-abdominal pressure specially while loading weight, going for daily activities, carrying your kids… This means you have a “functional” Diastasis Recti.
If you have a squishy 2 finger gap, then there’s a good chance that your connective tissue has lost integrity and may not carry tension well. Your core is weakened, disconnected – You have a Diastasis Recti (if that’s your case, keep reading to learn how to prevent or heal it!)
What are some of the symptoms?
- Pooch or bulge in your stomach especially when leaning forward or while lifting weight.
- Lower back pain and poor posture.
Diastasis Recti Abdominis and Pregnancy
When we are pregnant, our body experiences many changes. One of them is the softening of the linea alba due to hormones and the stretching produced by the accommodation of the fetus. For this reason, in the third trimester is when we will be at the moment of maximum increase in the linea alba so we might see a bulge or ridge developing on your belly.
We consider that a woman has DRA when she presents an increased inter-rectus distance. When the separation is visible to the naked eye.
Some studies sustain that for a woman that gave birth the linea alba is considered normal up to 2.1 cm at 2 cm below the umbilicus, to 2.8 cm at 2 cm above the umbilicus and to 2.4 cm at 5 cm above the umbilicus at 6 months postpartum.
And for women that haven’t given birth the normal width of the linea alba should be less than 1.5 cm at the xiphoid level, less than 2.2 cm at 3 cm above the umbilicus, and less than 1.6 cm at 2 cm below the umbilicus.
How to prevent it and solve it
There’s proof that weak abdominal muscles cause back pain and dysfunctions during pregnancy. In Le Fit Mom we always recommend to start exercising from the moment a woman decides to get pregnant. That is why we offer programs like Fit2Conceive, to prepare your body for pregnancy. And also our most popular program called Le Fit Pregnancy “4FitMoms 2be”, to ensure a safe and fun pregnancy and prepare your body for delivery. In these programs we work on mobility, reconnection of the inner muscles, strength and much more.
It’s the only way to make sure your body will be ready for pregnancy and we’re experts on this field.
If you want us to guide you through the best exercise options for you don’t hesitate to contact us or follow our tips on Instagram and Facebook.
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