What is Diastasis Recti?

Better yet ... what is it NOT? Many people will tell you it is a separation of the abdominal muscles. Wait what?! That sounds super scary – I don’t want that! Well, actually it is NOT a separation of muscles – it IS a change in the abdominal muscle fascia. So, what is fascia? It is connective tissue that surrounds and holds your muscles in place. Naturally, your fascia is going to change in your core as pregnancy progresses. That brings us back to diastasis recti – how does this happen, what are the levels of change, how can we prevent it, and mainly how can we heal from it? 

It doesn’t matter if you are 2 weeks or 20 years postpartum, you can still heal from diastasis recti. First you need to find out what your level of change is in your muscle fascia (which I will show you with a simple self-assessment). Next, what are the steps for healing? My program lays out a solid foundation for healing diastasis recti. 

Prevention

How can we prevent a larger level of change in fascia? Well, we don’t know exactly why certain women experience more or less, but we have a good idea regarding abdominal pressure (IAP) therefore following a breathing and safe core strengthening program may help to prevent larger levels of change. It’s important to understand and control your IAP during pregnancy, birthing, and postpartum. IAP is the steady state of pressure concealed within the abdominal cavity, resulting from the interaction between your abdominal wall and viscera (internal organs). If your IAP is too high, then naturally, the fascia stretches to accommodate that pressure. Some women experience diastasis recti from childbirth because of course it takes a lot of pressure and strength to deliver a baby vaginally. You may also experience it following a c-section because the abdominal muscles are separated and stretched to deliver your baby. 

Rather you deliver vaginally or via c-section – you can heal from diastasis recti! My entire program guides you with breathing and strengthening your core. Make sure you start with the basics and slowly progress. 

Levels of Change in Fascia 

2 fingers or less is a normal change in fascia

See a physical therapist if you have wider than 2 fingers or more than 1 centimeter, you feel minimal tension or a bulge along the linea alba with exercise.