Diastasis Recti seems to be everywhere on the internet and social media! Diastasis Recti Abdominals (DRA) is simply a larger than normal gap between the rectus abdominal muscles (your “six pack abs”); typically, during and after pregnancy. It’s very common during pregnancy but most moms notice the aesthetics associated with it after delivery. DRA used to be defined only by the width of the gap but now researchers are looking at the depth of the gap as important as well. DRA that persists after pregnancy can be a sign of poor control of intra-abdominal pressures as indicated by doming or coning at the central abdomen. DRA can improve with proper coordination training of your deepest abdominal, the Transverse Abdominal (TA) muscle, creating tension across the linea alba during activation. We use Real Time Ultrasound Imaging to look at how you coordinate your TA with movement and breath. We can then identify a movement strategy that will improve control of your DRA, doming and other pos-partum symptoms you might have including urine leakage, pelvic organ prolapse or back pain.
There’s a lot of misinformation out there about DRA; much of it driven by fear and misunderstanding rather than evidence. DRA diagnosis DOES NOT MEAN you shouldn’t perform core exercises like sit ups, planks or do your favorite Pilates, CrossFit or OrangeTheory workout! We’ll work together to find where you can improve and retrain your movement for a safe progressed return to the activities you love! No matter whether you workout in a class, use a video or exercise on your own, you’ll learn how to scale your movement to focus on where you need help and how to get stronger!
Postpartum Fitness Tips | Reference 1