Everything you need to know about Diastasis Recti

What is a diastasis?

Diastasis is really common after birth and affects 30% of mothers. During pregnancy is a normal condition and often resolves spontaneously after about 4-6 months after birth. During pregnancy, the abdominal wall in the middle of the abdomen, between the two halves of the middle abdominal muscles is weakened. The two halves of the abdominal wall then remain divided. This is a diastase.–

What is the cause of Diastasis?

Diastasis is cause by following phenomenon:

  • Strong pressing during childbirth
  • Weak horizontal abdominal muscles before or during pregnancy
  • Wrong strength exercises before or during pregnancy
  • Strong weight gain

Is a diastasis dangerous?

diastasi fitmamas esercizio training
Ob du eine Rektusdiastase hast, kannst du ganz einfach selbst herausfinden

The right contact for suspected rectal diastasis is the gynecologist or family doctor. However, there is a test to diagnosticare rectus diastasis you can do by yourself: lay on your back and take your index finger and middle finger and place them on your belly button. Raise your head and feel the gap in the middle of the two areas of tension (the rectus abdominus). The gap in the middle is where your Linea Alba should be. Typically, you should have only a finger width and a half between those two areas of tensioning. You in the gap are fitting more fingers, you have diastasis.

If you did this test and you’re finding it’s positive, your Diastasis Recti could also be correlating to some other symptoms, such as low back pain, hip pain, pubic bone pain, SI pain, incontinence or prolapse.

Training instead of operating

The best way to do the following exercise is with an experienced physiotherapist or a fitness trainer:

  • compression of the abdomen associated with proper breathing
  • Isometric exercises (Plank)
  • transversus abdominis muscle
  • Small crunches can be done with the help of a band 
esercizio plank fitmamas training post partum
Plank

During exhalation, it is important to close the pelvic floor (see the pelvic floor: what is it and how do you train it)

Important: From the lying you should always get up only laterally. You first roll to one side and then push yourself up with your arms.