How to check diastasis recti

Diastasis recti is a common concern among many women, and if you're wondering if you have it, you're not alone. In this blog post, I will answer questions you may have about diastasis recti. I'll start by walking you through the self-examination process to recognize its presence, and then explore the underlying causes. I'll help you with effective tips to start your healing journey and address common concerns related to diastasis recti.

How do I know if I have diastasis recti?

The first step in identifying diastasis recti is to be aware of the specific symptoms and signs associated with it. Some common indicators include:

• A visible bulge or bump extending in the middle of your abdomen, especially when you contract your abdominal muscles or perform certain movements.
• Feeling a gap or space between your abdominal muscles when you press your fingers along the midline of your abdomen, usually between your belly button and your sternum.
• Weakness of the heart and feeling of pain or discomfort in the lower back.
• Changes in your posture, such as an exaggerated arch in your lower back or a “backswing” appearance.
• Notice a cone or dome shape forming along the midline of your abdomen during certain movements, which may indicate increased pressure on your abdominal wall.
• Suffering from pelvic floor problems, such as urinary incontinence or difficulty controlling bladder function.

It is important to remember that not everyone will experience all of these symptoms, and the severity of the signs can vary from person to person. I have a complete free guide you can download all about diastasis recti right here.

To help you check, I have a video that walks you through a self-exam for diastasis recti:

How to check diastasis recti

What causes diastasis recti?

Diastasis recti can be caused by factors such as pregnancy, excessive crunches, inappropriate core exercises, and poor fascial connections throughout the abdominal area.

How can I heal diastasis recti?

You may be wondering if it is possible to treat diastasis recti, and the answer is yes! The most important step is knowing how to properly activate the deep core to strengthen the pelvic floor. If you're wondering how to do this, or what it means, hey Basic rehabilitation programme He walks you through any questions you may have about diastasis recti and gives you the right exercises and movements for recovery. He learns more here.

In the meantime, here are some simple tips to implement to treat diastasis recti:

Tips for treating diastasis recti

Activate the deep core correctly: Learn how to activate, relax and release your deep core muscles. By doing this, you can awaken those fascial connections and begin the healing process, no matter how long you've been dealing with diastasis recti. Remember I'm teaching you exactly how to do this in my country Basic rehabilitation program!

Strengthen your pelvic floor: Healing diastasis recti is not just about bringing your abdominal muscles together. A strong pelvic floor is also essential for overall stability and recovery. Incorporate pelvic floor exercises into your routine for better results.

Avoid intense abdominal exercises: Stay away from inappropriate “ab exercises” that involve bending movements such as sit-ups and crunches. These can worsen diastasis recti and delay healing. Focus on exercises that strengthen your core muscles without putting too much pressure on your abdomen – I have safe exercises for you in my life Basic rehabilitation turn.

Improve your situation: Work on improving your posture to support the healing process. Proper alignment can relieve pressure on the abdominal area and aid in recovery from diastasis recti.

Listen to your body: Pay attention to any discomfort, pain, or bump marks in the abdominal area during exercise or daily activities. Avoid movements that aggravate the condition and follow exercises that promote healing.

Holistic approach: Understand that diastasis recti affects more than just your appearance; It can lead to other health problems such as back pain, pelvic floor dysfunction, and hernia. Take a holistic approach to recovery, addressing both the physical and mental aspects of recovery.

By being aware of the specific signs and symptoms of diastasis recti, understanding the causes, and incorporating my treatment tips, you can take the first steps toward regaining your core strength and body confidence. Remember, recovery is possible, and with the right approach, you can improve your overall health. This is why I am so passionate about my country Basic rehabilitation programme – I want women to feel strong in their bodies and confident in their skin. Core Rehab is not just another exercise program, it is a comprehensive approach to helping you recover physically and mentally.