28 Nov Five tips to recognize separation of the deep abdominal muscles
Five tips to recognize separation of the deep abdominal muscles (diastasis recti)
Separation of the deep abdominal muscles is a condition in which the straight abdominal muscles haven’t returned to their initial location next to each other after pregnancy, instead there is a gap between the muscles. In addition, the white seam, linea alba, in between straight abdominal muscles and the support of the entire middle body have decreased. You can read more about the separation of the deep abdominal muscles in our blog post Separation of the deep abdominal muscles – what is it and how to train your belly.
After giving birth rehabilitation of your middle body can take time and your middle body can feel very different in many various ways compared to the state before labour.
Underneath you can see five tips to recognize diastasis recti:
- The mid-body support is not normal. You do not trust your middle body and after pregnancy it doesn’t seem to have returned to the same state as it was before pregnancy
- After pregnancy, you have a visible and round belly, even if you have otherwise returned to your former size.
- Lying down with your knees bent, when you lift your head and upper back up from the floor and press your jaw towards your chest, while feeling the midline of your stomach (linea alba), you will feel a clear separation between the straight abdominal muscles where your fingers sink in.
- While doing sit-ups while lying down with your knees bent, the middle part of your belly rises upwards forming a “ridge” and sometimes called even “baguette”.
- You suffer easily from (lower) back pain and/or urinary incontinence.
Separation of the abdominal muscles can be rehabilitated through right kind of exercising and results can be seen even fast in some cases. Many times the entire life quality is enhanced immediately when your body feels your own again and the urinary incontinence will soon be history. The trust in your own body is restored. Even if it’s already been a while from giving birth and the rehabilitation of pelvic floor and deep abdominal muscles hasn’t been started yet, it’s never too late to do so since muscles can always be rehabilitated with right kind of exercises.