Welcome to our focused discussion on Diastasis Recti, commonly referred to as abdominal separation. Let’s delve into this condition, often experienced post-pregnancy, and understand its dynamics.
Visualizing Your Abdominal Structure
Imagine your abdomen as a canister. This ‘abdominal canister’ comprises several layers. The base is your pelvic floor, the lid is the diaphragm, and the walls are various muscles, including:
- The outermost layer, your ‘six-pack’ muscle or rectus abdominis, running vertically from your chest to pelvis, connected by a fascia called the linea alba.
- Beneath these are the obliques (external and internal).
- The deepest layer is the transverse abdominis.
Understanding Diastasis Recti
Diastasis Recti occurs when there’s a separation in the abdominal muscle – the rectus abdominis. During pregnancy,all abdominal muscles stretch to accommodate the growing baby, leading to a separation -when the linea alba is overstretched. A gap wider than 2.8 cm or a two-finger width is typically classified as Diastasis Recti.
When you notice abdominal separation, It’s important to recognize signs like ‘doming’ – a bulging out of the tummy – when lifting your head while lying flat. This condition varies depending on individual genetics and biomechanics.
Assessment and Rehabilitation
As women’s health physiotherapists, we measure the abdominal gap in three key areas: at the umbilicus, 5 cm above, and 5 cm below. This helps us understand the extent and location of the separation.
Post-Pregnancy Rehabilitation Focus
Our DRAM (Diastasis Recti Abdominal Muscle) rehabilitation program emphasizes:
- Breath control techniques.
- Pelvic floor muscle control.
- Abdominal muscle strengthening without doming.
- Core strengthening exercises.
Taking the Next Step
If you’re concerned about Diastasis Recti or abdominal separation post-pregnancy, book a session with our trained physio. We’re here to guide you through a tailored rehab journey, focusing on restoring your core strength and integrity.
