Understanding Diastasis Recti: A Guide to Healing Your Core

Hello my fellow Mom! Let's talk about something that doesn't always get the spotlight: diastasis recti abdominis, or as it's commonly known, DRA, DR, or simply diastasis. It's the separation of the two recti abdominis muscles at the mid-line fascia called the Linea Alba. Sounds complicated, right? Well, it's actually more common than you might think, especially among women who have been through pregnancy.

During pregnancy, the body goes through incredible changes to accommodate the growing baby. One of these changes involves the stretching and separation of the abdominal muscles (the 6-pack abs muscles) to make room for the expanding uterus. In fact, diastasis recti occur in 100% of full-term pregnancies. While many women naturally heal postpartum, around 60% still have a diastasis at 6 weeks postpartum, and about 32.6% at 12 months postpartum.

So, what exactly causes diastasis recti? It's a combination of factors, including genetics, poor pressure management, and improper loading patterns. When the midline of the abdomen is constantly stressed during pregnancy, it can result in a diastasis with prolonged healing times. Due, to over stretch of the Linea Alba.

But how do you know if you have diastasis recti? You can perform a simple self-check. Lie on your back, breathe normally, and lift your head off the ground. Notice if your abdomen domes out or lays flat. Then, use your fingers to check for the width and depth of the gap between the two rectus abdominis muscles at three points along the midline. Pay attention to whether the gap closes or narrows when you lift your head.

Now, the big question: how do you fix diastasis recti?

For those mommas who didn’t heal naturally postpartum, it's all about pressure management and loading the tissues appropriately. Strengthening the rectus abdominis muscles under appropriate pressure management can help reduce the width of the gap between the muscle bellies. Additionally, working on deep core muscles like the Transverse Abdominis, Internal Obliques, and External Obliques can help decrease the depth of the gap.

But here's the thing: no exercise is off-limits with diastasis recti—it's all about how you perform the exercise. If you notice an abdominal dome or cone when doing any exercise, it's important to modify the exercise until you can manage pressure appropriately without experiencing doming or coning.

So, if you're dealing with diastasis recti, know that you're not alone, and there are steps you can take to heal and strengthen your core. With patience, consistency, and the right approach, you can say goodbye to diastasis recti and hello to a stronger, more resilient core.

And hey, if you're looking for more guidance on diastasis recti, I've got you covered! Check out my YouTube video where I walk you through how to perform a self-test for diastasis recti right in the comfort of your own home. It's a quick and easy way to determine if you're dealing with diastasis and get started on the path to healing.

But that's not all—I've also put together a comprehensive diastasis recti guidebook packed with valuable information, tips, and exercises to help you navigate your journey toward a stronger core. Whether you're a new mom or simply looking to regain core strength, this guidebook has everything you need to know about diastasis recti and how to effectively manage it. 

And if you're ready to take your healing journey to the next level, consider joining my 12-week DRA workout program. Designed specifically for individuals with diastasis recti, this program focuses on targeted exercises to strengthen your core, improve pressure management, and promote overall healing. With structured workouts and expert guidance, you'll be well on your way to reclaiming your core strength and confidence. So why wait? Take the first step toward a stronger, healthier you today!