Member-only story

The Ultimate Guide to Diastasis Recti

Harold Powell

·8.5k Followers· Follow

Published in GUIDE TO DIASTATIS RECTI: The Effective Guide To Prevent Or Heal Abdominal Weakness And Seperation

6 min read · 2 weeks before

906 View Claps

88 Respond

Save

Listen

Diastasis recti is a condition that occurs when the two muscles of the abdomen (the rectus abdominis) separate. This can happen during pregnancy, when the growing uterus puts pressure on the abdominal muscles, or after childbirth, when the muscles are still weakened. Diastasis recti can also be caused by other factors, such as obesity, weightlifting, or chronic coughing.

The most common symptom of diastasis recti is a bulge in the abdomen that is visible when you lie down or sit up. Other symptoms can include:

A feeling of weakness or instability in the core
Back pain
Pelvic pain
Urinary incontinence
Constipation
Difficulty with bowel movements
Hernias

Diastasis recti is diagnosed with a physical exam. Your doctor will feel your abdomen to check for a separation between the rectus abdominis muscles.

GUIDE TO DIASTATIS RECTI: The Effective Guide To Prevent Or Heal Abdominal Weakness And Seperation

5 out of 5

Language	:	English
File size	:	173 KB
Text-to-Speech	:	Enabled
Screen Reader	:	Supported
Enhanced typesetting	:	Enabled
Print length	:	60 pages
Lending	:	Enabled

The treatment for diastasis recti depends on the severity of the condition. In some cases, simple exercises can help to heal the diastasis recti. In other cases, surgery may be necessary.

There are a variety of exercises that can help to heal diastasis recti. These exercises focus on strengthening the core muscles and closing the gap between the rectus abdominis muscles.

Some of the most effective exercises for diastasis recti include:

Pelvic tilts: Lie on your back with your knees bent and your feet flat on the floor. Tilt your pelvis up so that your lower back presses into the floor. Hold for 5 seconds, then relax. Repeat 10-15 times.
Bird dog: Start on your hands and knees. Lift your right arm and left leg simultaneously, keeping your core engaged. Hold for 5 seconds, then return to starting position. Repeat 10-15 times on each side.
Plank: Start in a push-up position. Bend your elbows and lower your body until your forearms are parallel to the floor. Hold for 30-60 seconds. Rest for 30 seconds, then repeat 2-3 times.
Side plank: Lie on your side with your legs extended. Prop yourself up on your forearm and lift your hips off the ground. Hold for 30-60 seconds. Rest for 30 seconds, then repeat 2-3 times on each side.
Leg lifts: Lie on your back with your legs extended. Lift your right leg straight up, then lower it down. Repeat 10-15 times on each leg.

It is important to start slowly with these exercises and gradually increase the duration and intensity as you get stronger. It is also important to listen to your body and stop if you experience any pain.

In some cases, surgery may be necessary to repair a diastasis recti. Surgery is typically performed laparoscopically, which means that it is done through small incisions in the abdomen. During surgery, the surgeon will tighten the rectus abdominis muscles and close the gap between them.

Surgery for diastasis recti is generally safe and effective. However, it is important to note that there is a risk of complications, such as infection, bleeding, and nerve damage.

The recovery time from diastasis recti varies depending on the severity of the condition and the type of treatment that is used. If you have a mild diastasis recti, you may be able to recover fully within a few months. If you have a more severe diastasis recti, you may need to undergo surgery and your recovery time may be longer.

During your recovery, it is important to follow your doctor's instructions and to avoid activities that could put strain on your core muscles. You should also focus on eating a healthy diet and getting regular exercise.

There is no guaranteed way to prevent diastasis recti. However, there are some things that you can do to reduce your risk, such as:

Strengthening your core muscles: Strong core muscles help to support the abdominal wall and reduce the risk of diastasis recti. You can strengthen your core muscles by ng exercises such as planks, sit-ups, and crunches.
Maintaining a healthy weight: Obesity can put strain on the abdominal wall and increase the risk of diastasis recti.
Avoiding excessive weightlifting: Weightlifting can put strain on the abdominal wall and increase the risk of diastasis recti. If you do lift weights, be sure to use proper form and don't lift more weight than you can handle.
Managing chronic coughing: Chronic coughing can put strain on the abdominal wall and increase the risk of diastasis recti. If you have a chronic cough, talk to your doctor about ways to manage it.

Diastasis recti is a common condition that can be incredibly frustrating and embarrassing. However, with the right exercises and strategies, you can heal your diastasis recti and get back to feeling strong and confident.

If you are struggling with diastasis recti, talk to your doctor about your treatment options. With the right care, you can overcome diastasis recti and get back to living your life to the fullest.

GUIDE TO DIASTATIS RECTI: The Effective Guide To Prevent Or Heal Abdominal Weakness And Seperation

5 out of 5