start healing your diastasis recti with these 4 moves today
First and foremost, Diastasis Recti is a whole body issue. It needs to be addressed as such otherwise healing will become cumbersome. There is a lot of false information about diastasis recti so lets first start with the basics,
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What is Diastasis Recti?
Diastasis Recti, or Diastasis Recti Abdominus or abdominal separation is the separation of the rectus muscles. The majority of cases present from women who have given birth to a child however you do not have to have had a baby to suffer from DR.
- Research states that 66% of childbearing women will have an abdominal separation that does not heal after the initial 8 week postpartum period.
- It is after the 8 week period, that if the “gap” has not healed on it is own or is causing pain, one must begin a specific healing process in order to retain a functional core unit.
- Diastasis prevention comes down to how connected you are to your core unit and how strong the fascia is down the middle of your rectus.
- The strength of fascia is all dependent on how strong and connected you are to your core unit. This all begins with a knowledge of how to breathe, understanding how to control your intra-abdominal pressure and understanding what movements you do safely and which ones are not safe.
It is about HOW you move, not ‘WHAT’ moves are safe or not safe for those dealing with a separation.
how to check for a diastsis
YOU CAN CHECK YOUR Diastasis Recti BY YOURSELF; OR YOU CAN GO SEE A WOMEN’S PHYSICAL THERAPIST TO CHECK FOR YOU. OR YOU COULD DO BOTH.
If you are checking it yourself here are the simple steps! (Do not check until you are 6 weeks postpartum)
- Lie down on your back, raise up your knees, feet flat on floor.
- As you go into a small crunch use your one hand to feel with your index, middle and ring finger down the middle of your abdomen. Start from your belly button and go up.
- Repeat but go from belly button down towards your pelvis.
- Your muscles will close in..how many fingers-width is ‘the gap?”
4 MOVES TO HEAL DIASTASIS RECTI
➕Diaphragmatic Breathing
➕ Deep Core Wraps
➕Proper Posture
➕Barefoot/NAtural foot mechanics
These 4 moves are a great place to start to aid in your healing & can be added to your everyday life. CLICK HERE FOR A VIDEO DEMO OF MOVES
Being mindful of these things throughout your entire day is where the healing will take place! IT TAKES TIME! Be Patient 🙏🏻
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⏭Please note: These are fantastic moves for ANY postpartum mom; not just a mom suffering from DR. Every mom who births a baby needs core healing 😘
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