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Your Tummy After Children – How to Heal Diastasis Recti

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Having a child is a life changing experience in many ways. Many of our clients talk about changes in their body after childbirth. One change in particular is something that is known as Diastasis Recti, here we’ll explain what it is and include our do’s and don’ts.

What is diastasis recti (DR)?

Diastasis recti or Ab separation is the widening of the gap between two sides of the Rectus Abdominis muscle. The split occurs at the mid-line collagen structures of connective tissue at the front of the abdomen. It is also frequently referred to as terms such as ‘baby belly’ and ‘mummy tummy’.

What does it look and feel like?

If you feel your tummy still looks like how it did when you were pregnant months after having a baby, you may have ab separation. You may notice the disconnect in muscles for yourself or it may present itself in the form of ‘doming’, especially if this is something you notice when performing crunch type movements/exercises or sitting up from a lying position on your back. There is more to consider than just aesthetic concerns when it comes to diastasis recti.

The separation is a symptom of a weak core and pelvic floor, which if unaddressed can lead to a lack of strength and stability in the entire pelvic region and midsection.

How do you treat DR?

Experienced physiotherapist can easily diagnose and create an exercise plan which helps with DR healing. There are many exercises you can do that will help you find and connect with both your core and pelvic floor but please be aware that there are many ab exercises like the standard ‘crunches’ or “sit ups’ that can make your ab separation worse.

You can also focus on correcting your alignment. Small changes in movement patterns or awareness while changing positions is especially important in the healing process.

You should seek help from a specialist in women’s health. Here at Physio Comes To You, our women’s health therapists focus on all health issues related to Obstetrics and Gynaecology and bring personalised and discreet care to your home for maximum convenience.

Read our FAQ’s on women’s health physiotherapy for more information