This can be so overwhelming. First of all, what is diastasis recti? Glad you asked, because I happen to be an expert in this area. Let’s talk a little bit of anatomy first. The rectus abdominus muscle is our big six pack muscle, which is connected in the front by what we call the linea alba. Then we have our lateral abdominal muscles which consist of three groups: external obliques, internal obliques and transverse abdominus ( our deepest layer, think our abdominal corset which stabilizes our spine.) The rectus abdominus muscle is encased in a sheath which forms from the aponeurosis of the lateral abdominal muscles….. the linea alba. A diastasis recti is basically a stretching of that linea alba. It creates a “gap like” appearance or separation in between the big rectus abominus muscle. This is actually a normal part of pregnancy…things stretch! Which is why when we measure the extent of a diastasis we look for not only how wide the gap is ( more than two fingers is considered positive) we also look at how firm it is and how a person is able to properly contract that deeper transverse abdominus muscle. The good news? Diastasis recti is fixable, however there is no quick one stop exercise that fixes it. It involves a comprehensive approach to learning how to properly breathe, manage pressure, contract your abdominals evenly, correctly strengthen and learning how to properly progress to more challenging exercises.
Interested in learning more?