What is it?
It refers to the separation of the rectus abdominis muscles (commonly known as the “6-pack”).
What causes it?
In most cases, it is caused by pregnancy, affecting 60% of pregnant women. Other causes include improper exercise or movements that place excessive pressure on the abdominal muscles.
Can I check for diastasis rectus abdominis on my own?
Follow these steps:
- Lie on your back with your knees bent and feet flat on the floor.
- Place your fingers on your navel, pointing towards your pelvis, and press lightly downward.
- Keep your fingers in place and shoulders on the ground, and lift only your head about three centimeters (not higher, as this can affect your abdominal muscles).
- If you have diastasis rectus abdominis, you will feel a gap between the muscles under your fingers, at least two fingers wide.
When is the best time to check for diastasis rectus abdominis?
You can check one day after a vaginal delivery and one week after a c-section or anytime you experience back pain, urinary incontinence, pelvic pain, or persistent bloating (a swollen belly), even months after delivery. Regardless of how much time has passed since pregnancy, it is never too late to assess and restore core strength through exercise.
How does a c-section affect the self-assessment of diastasis rectus abdominis?
Typically, a c-section should not affect the assessment since the incision is lower than the evaluation point. However, if the area is irritated or painful, it is better to delay the check. In some cases, gynecologists close the incision in a way that might complicate the ability to detect a separation.
If in doubt, consult your gynecologist.
How can I check for diastasis if I have a lot of belly fat?
If you have significant belly fat, press your fingers firmly into the center. You may need to lift not only your head but also your shoulders to feel the abdominal muscles activate. The most accurate assessment occurs when the head is lifted just three centimeters off the ground. Ensure you “feel” the abdominal muscles and that your fingers press firmly towards the pelvis. Then lift your head three centimeters off the ground to assess the width and depth of the separation.
What should I do if I find a separation in the rectus abdominis muscle?
Consult a physiotherapist specializing in women’s health. At PT PRAXIS®, we offer the M.A.M.A. program, designed exclusively for women before, during, and after pregnancy. It addresses pregnancy and delivery-related complications and provides early interventions or solutions for issues that arose but were not properly addressed.
Remember, no matter how long ago you became a mother, it is never too late to address post-pregnancy issues that persist. Even if years have passed, the M.A.M.A. program can help correct problems and alleviate any lingering discomfort related to your pregnancy.
