How to self-check for Diastasis Recti

What is diastasis recti and who gets it?

• Diastasis Recti is the separation of the 6 pack muscles (rectus abdominis) caused by the thinning of the linea alba (midline connective tissue). 

• Although it is very common with postpartum mothers, anyone can get diastasis recti. Even men. 

What does diastasis recti look like? 

• The separation can be isolated open above the naval, below the naval, or fully covering the midsection of the core. 

Why is this important for moms? 

• Diastasis Recti leaves stomach organs unsupported and in some moms can cause bulging or coning of the abdomen. Having a strong core is the foundation for a healthy spine. It improves posture, relieves back pain, and increases balance and mobility. That's everything we need while breastfeeding and chasing toddlers. Right!? 

How do you check for diastasis recti? 

• Lay on you back with your knees bent and feet on the floor

• Place one hand flat on the midline of your core

• Take the other hand and place it behind your head near your neck, lift your head slowly and add pressure with the fingers on your core

• The fingers on your core should feel a toned wall between the abdomen. If you feel a space or your finder sink into your core, you may have diastasis recti. 

• Repeat the process from the upper abdomen to the lower abdomen to determine if the diastasis recti is isolated or whole on the midline. 

• Lastly, don't freak out if you have diastasis recti. Depending on the case and with treatment, diastasis recti can be healed and it's possible to restore core strength. 

Send me a message if you would like to receive free diastasis recti resources or if you would like me to help you strengthen your core. 

Have a blessed day!

-Hailey