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Diastasis rectus abdominis (DRA) or abdominal separation is a condition that sometimes comes as a surprise to individuals (primarily new mothers) who suddenly wake up to a gap or protrusion in their middle following pregnancy. The physical therapy of abdominal separation is a non-invasive treatment practice that has been shown to reduce this gap and restore your core power. It does not just exercise but an all-inclusive approach to exercise that puts everything together, like movement, breathing, posture, and progressive muscle strengthening, to heal your body safely and effectively.
What is Diastasis Recti Abdominis?
The technical name of the splitting of the two portions of the rectus abdominis muscle, which is the well-known six-pack muscle, is diastasis rectus abdominis. The action is taken as they separate when the connecting membrane between them (the linea alba) expands and becomes thin, usually caused by excessive or intense pressure on the abdomen.
The most usual reasons are:
- Pregnancy: an enlarging uterus presses against the abdominal wall, and this automatically stretches the muscles and connective tissues. In the third trimester, approximately 60 percent of pregnant women develop a certain level of diastasis recti.
- Sudden increase in weight or obesity: When obese or when one gains weight too rapidly, excess fat may be a permanent burden to the abdominal wall.
- Poor exercise technique: Lifting large weights or performing core exercises with a poor technique (increased intra-abdominal pressure) may, over an extended period of time, weaken the linea alba.
- Chronic coughing or constipation: These cause cyclic tension on the abdominal wall, which endangers separation.
Although diastasis is frequently apparent in women after giving birth, men and non-pregnant females can have the condition. It is also not noticed until there is a noticeable gap or experiencing back pain, especially in the lower back, pelvic instability, or even an abdominal bulge.
How is It Diagnosed?
Diagnosis begins with a physical examination conducted by an individual in the health care field, a physiotherapist or a trained fitness expert. The most notable feature is that the space between the abdominal muscles that measures 2 finger widths (almost 2 cm) or more when tensed must be present.
Step-by-step self-check:
- Incorporate a supine kneeling position in which the body rests on the back, the knees are bent, and the feet are on the floor.
- Put your two fingers around your belly, just above your belly button horizontally.
- Raise your head (a bit) and work your abs.
- .. to find a gap or soft spot between the muscles.
- Also, check down below the belly button; separation may occur above, at, or below the navel.
- A distance of 2.5 cm or more can be evidence of severe diastasis, in case doming or bulging during the straining could be observed as well.
In order to make an accurate diagnosis, professionals can utilize:
- Ultrasound imaging- It gives precise resistance of gap width and tissue thickness.
- Core function tests combine any type of movement and breathing to ascertain how the muscles react.
- Posture or alignment testing- Testing of compensations or imbalances.
Its early diagnosis is valuable in order to begin the relevant treatment for it before its further aggravation.
How to Fix Diastasis Recti with Physical Therapy?
It is not just about closing the gap, as many believe, but it is about regaining the core strength and functioning of deep core muscles. That is why when you are working with a physical therapist, he or she will take you through a program that is designed as:
1. Breathwork and The Process of Core Connection
Diaphragmatic; breathing is a technique to learn how to activate the transverse abdominus muscles (your natural corset) and not over-recruit shallow muscles.
Correct breathing mechanisms decrease the load on the abdominal wall in the course of jerky movement.
2. Gentile Core Energy Awakening
The therapists direct you to do controlled exercises such as:
- Pelvic tilts
- The transverse abdominis possesses
- Deep core sliders with neat footwear
- The secret is conscious mobility, emphasizing quality rather than quantity.
3. Posture Re-education
Anterior pelvic tilt that is excessive and, thereby, poor posture may exacerbate DRA. Regaining a neutral spine and pelvis in the standing, sitting as well and moving is the objective of therapy.
4. Progressive Strengthening
The next step, with control, you will go to:
- Side plank variations
- Controlled bridges
- Functional resistance training involves the use of the core when making movements in daily life.
5. Body Mechanics Education
The way to lift, bend, and change positions to preserve your abdominal wall is taught by therapists who make sure to protect you.
Pelvic floor exercises are also a part of the treatment in a lot of cases, particularly after childbirth.
What Should You Wear When Doing Physical Therapy and Having Diastasis Recti?
Supportive and comfortable wear will make most of your rehabilitation process much better, particularly when paying attention to abdominal separation. It assists your therapist in molding your posture and involves muscle activities, as well as offering light external support.
The following clothes are recommended:
- High-waisted leggings or supportive workout pants that do not cut into your stomach whilst you move around in them
- Well-fitted tops to make sure that your therapist can see your core work in action
- Recovery sports bras for women after childbirth
- Improved abdominal binders or postpartum belly bands like the Momcozy Ergowrap Postpartum Belly Band that have flexible, breathable support for your core.
321,99 zł PLNPostpartum Support Comfort Effectiveness
Why Momcozy Ergowrap is an amazing aid to diastasis recti healing
Delicate, skin-non-irritating material: Ability to wear despite healing or sensitive skin, useful in the case of C-sections
- 3D design: Abdomen lifting: It provides specific gentle compression to lift the uterus in order to facilitate healing of the diastasis
- Adjustable back support: Design also is ergonomic and relieves pressure against the lower back i.e. perfect in case of problems with posture which frequently appear in diastasis
- Easy applicability: It is approved to be worn on a short-moderate basis (usually2-3 hours at a time), and it will render your muscles strong without any reliance on it.
How long will it take to Heal Diastasis Recti with Physical Therapy?
The magnitude of the separation factors the whole process of healing, how frequently you have done exercises and your general physical well-being.
Approximate times of recovery:
- Weak diastasis (2-3 cm): 8-12 weeks of regular, guided treatment.
- Moderate diastasis (3-4 cm): 3-6 months of regular exercise.
- Severe diastasis (4 cm and above): 6 months to a year. Some severe cases cannot be perfectly closed, yet they can recover their functional strength.
The key thing is patience and persistence. The reduction of the gap is not the only indicator of achievement, and it is important to improve strength, stability, and the decreased symptoms that are more significant in the long-term perspective.
What Exercises are Good for Diastasis Recti?
Not every core exercise is the same. Effective but safe exercise of DRA targets the deepest core without an overload of the abdominal wall.
Recommended exercises:
- Using transverse abdominis-diaphragmatic breathing
- Floor pelvic tilts
- Heel slides core control
- Dead bug (modified knee bent)
- Bird dog (slow controlled movements)
- Core and pelvic floor engagement glute bridges
- Altered side planks (knees down)
- One sits on the wall and breathes deeply
When new exercises are begun, they should always be taken under the guidance of a therapist. Do a stop in case of doming or bulging.
What Movements Make Diastasis Recti Worse?
A few motions may exert too much force on the linea alba and inhibit or promote healing.
The movements to be avoided include:
- Conventional crunch or sit-ups
- Planks
- Untouched push-ups
- Chores involving doing a lot of heavy lifting without the use of the core muscles
- Returning too soon to traumatic activity or jumping exercises
- Deeper twists or back-bending-type yoga poses
Look out for such symptoms as coning or doming, as these tell you that you are overloading the core. At all times, adjust exercises to ensure that they remain within the safe activation range.
How to Prevent Diastasis Recti?
Diastasis recti can be avoided by taking preventive measures that treat your body and the internal connective tissue.
Prevention tips:
- Enhance your deep core muscles during pregnancy and before it.
- Lift using good technique, bend your knees, Use your core.
- Do not do high-strain core exercises in pregnancy or when you are at risk.
- Concentrate on breathing dynamics - exhale on effort, do not hold your breath.
- Take abdominal supporting belts in case recommended, in the third trimester.
- When you feel weak or kind of detached, ask for professional help.
Complications can be reduced by initiating physical therapy at an early stage particularly during time in postpartum stage.
Conclusion
Diastasis rectus abdominis is not that uncommon, yet you do not necessarily have to live with it. A correct treatment strategy is possible with abdominal separation physical therapy; thus, it can assist you get healed and strengthen your core. When you feel something wrong or think there is a separation, reach out to a certified physical therapist. The earlier you begin the easier is your success. Nobody deserves to treat their body carelessly, hurriedly or without ample support towards recovery.
