Physical therapy for Diastasis Recti

What is Diastasis recti and how can you tell it’s there?

Motherhood is an amazing journey and in this period certain complications may arise. Diastasis recti (DRA) is one such complication. If you still look pregnant even after giving birth months ago, a gap could have been caused by the separation of rectus abdominis muscles in your abdomen, which allows your belly to pooch out. But to be certain that you have Diastasis recti, “you can lie on your back, with your knees bent and your feet on the floor. Place your hand palm down over your belly, with your fingers pointing toward your toes. Press your fingers gently into your navel area then slowly lift your head, drawing your chin to your chest. If you feel a gap of at least two finger widths between the muscles as they contract, you have a diastasis”.
A gap of more than two inches is considered severe. Repeat the procedure around the belly button because the separation could be different in scale in different places.

What can you do about Diastasis recti?

Unfortunately, dealing with Diastasis isn’t simple and straightforward. The following exercises if done right may not eliminate diastasis recti completely but will help to build abdominal strength.

Core Contraction
Seated Squeeze
Head Lift
Upright Pushup
Squat against the wall
Squat with squeeze

Note: It is also noted that incorrect exercises, including crunches, can increase the distasis recti separation. All corrective exercises should be in the form of pulling in of the abdominal muscles rather than a pushing of them outwards.