What is Diastasis Recti, Rectus Diastasis or Abdominal Separation?
Diastasis Recti is incredibly common. It’s the separation of the Rectus Abdominus muscles (6 pack) which are the top layer of your abdominals. This separation happens naturally in pregnancy to allow your baby to grow so don’t worry, this is perfectly natural.
After your baby is born these muscles are quite stretched and weak. As you can imagine, they don’t always automatically spring back to where they were. They may come back together on their own and be fine (remember to still build up your core strength slowly, though) or in some cases, our ladies are left with a 2, 3, 4 or even a 5 finger gap around their belly buttons, above and below.
Remember this can still be present even if your children are no longer babies, and also in some cases, you don’t have to have had children to have this issue.
Now as you can imagine if this is not sorted it can cause a whole load of other problems too.
As you can see in the picture on the right, there is a gap above and below the belly button which means there is little support through the lower back, hips and pelvis. If it is not fixed, there is a high risk of an umbilical hernia (intestines protruding through the gap).
With a gap in the abdominals, this also causes weakness in other areas of the body too.
The back will try to take on more work to make sure you can still move and function. Your muscles then tend to overwork in the back and your pelvis starts to tilt, stretching the abdominals more and therefore weakening them further.
Due to the tilt in the pelvis this also causes weakness in the pelvic floor as it stretches.
Is this all making sense?
So, in short, if these muscles haven’t gone back together and we don’t try to fix them and try to protect them throughout our daily activities we can actually make them worse.
If you don't know where to start with your rehab and are feeling lost, then we're here to help you. Just hit the button to send us an email and we'll be in touch.
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Mummy Rebuild – Online Course, Downloadable PDF and Video Access
The next step to improving your core, posture and general wellbeing as a new mummy.
This is our postnatal course tailored especially for new mums.
We regularly get asked what we would advise as to the first thing to do after having your baby with regards to exercise. Well firstly remember you don’t want to be starting a fitness routine before six weeks post vaginal birth or 12 weeks post-c-section.
We truly believe for our postnatal mummies that our Mummy Rebuild Course is the best option for you to ensure you fix your body correctly, work on bringing those tummy muscles back together, slowly re-building the strength in the abdominals and gaining the strength back to keep up with a growing baby with ease.
Our bespoke 6-week body rebuilding formula uses a combination of exercise techniques including Hypopressives, Pilates and functional fitness to help you start making changes to your life as soon as you are ready.
You will be taken step by step through this training with comprehensive videos to demonstrate specific techniques that reduce the pressure in the body, gently show you the way back from having your baby, build strength in the musculoskeletal system and fix any pelvic floor weakness or abdominal separation you may have unlike any other fitness programme currently out there.
Mummy Rebuild is tailored specifically for you, by us based on years of experience to really provide you with the most up to date information and strategies to help you safely get back to your health and fitness goals.