Do you have Diastasis Recti?

Marianne Ryan PTAward-Winning Author of Baby Bod

Did you ever wonder why so many women look pregnant several months oreven years after childbirth? This is caused by the separation of the 2 Six-Pack muscles in the abdomen. It happens naturally during pregnancy to make room for your growing babyand it should return to normal after childbirth - But it does not in about 40%of women. Keep on reading to learn how to find out if you have a diastasis, tips on howto deal with it and a few easy exercises you can start doing right now.

Diastasis Recti Test:

Lie down on a flatsurface. Place a few fingersjust below your bellybutton. Lift yourhead.If you feel aseparation or if thebelly has a "softspot", it means youhave a diastases.

Examples of Positive Diastasis Recti Test:

Avoid exercises that put a heavy strain on yourbelly like heavy lifting and sit-ups. If you seeyour belly bulging try modifying the exercise toa level that does not cause it to bulge. EXHALE! Remember to exhale when you exertyour abdominal muscles. The amount to exhaleshould match the task. If you are lifting yournewborn, exhale softly. If you are lifting a heavypot of pasta water, exhale more deeply. Avoid "jack-knife" movements. For examplewhen getting up from bed, roll up from yourside rather then doing a sit-up. Avoid using tight abdominal binders for longperiods of time. Binders can weaken theabdominal muscles and will make a diastasisworse. Try to prevent constipation or straining whenpassing a bowel movement.

Here are some tips on how toprevent making a diastasis worse:

Exercises for Diastasiis Recti

Gentle Pelvic FloorContractions

This exercise is different from "Kegel" exercises because it includes goodalignment and breathing techniques.

Start position:Lie on your back with your knees bent and a pillow under your buttock. Align your rib cage over your pelvisExhale gently and contract your pelvic floor muscles - pretending youare stopping the flow of a few drops of urine. HOLD contraction for 3seconds. Remember to exhale the entire time you hold the contraction.Next, quickly contract and relax your pelvic floor muscles 3 times. Relax for 6 secondsRepeat this series 5 times a few times per day.

When you feel like you can progress, hold for 4 seconds, do 4 quickcontractions and rest for 8 seconds in between each series.

Then progress to a 5 second hold, 5 quick contractions and 10 secondrest.

Try doing this exercise in several different positions, such as lying down,sitting and standing. Do not forget to "stack" your rib cage over your pelvisfor better alignment.

Heel Slides

Start position:Lie on your back with your knees and hips bent. Align your rib cage over your pelvis. Place your thumbs at the bottom of your rib cage and fingers on thesides of your pelvis (look at picture). Feel for excessive movement inthe rib cage or pelvis. Make sure only your legs are moving during thisexercise. You may need to move your foot less if your pelvis or rib cagewiggles. Count out loud as your gently straighten one leg without letting thefoot touch the floor. Then return to the start position.Do this 10 times on each leg. Repeat 3 series of these exercises.

Make sure your belly is not bulging during the exercises! If it is, try movingjust a little bit and progress to full leg extension gradually.

Start position:Sit on the edge of a chair, and get into good alignment by "stacking"your rib cage over your pelvis. Hold an exercise band in both hands in the thumbs up position. Then place one hand at shoulder height and the other on top on yourthigh. (Do not move the hand on your thigh during the exercise.)Look at the hand that is shoulder height and exhale or count out loud asyour raise your hand in a diagonal. (Like "hitching a ride")Continue moving your head and looking at the moving hand as youraise it upwards in a diagonal and return it slowly to the start position. Do this 10 times on each side.Try to build up to doing 3 sets.

Make sure your belly is not bulging during the exercises and do not forgetto count out loud to prevent increasing pressure on the diastasis.

Taffy Pulls

To Learn More Check out theBaby Bod Blogwww.BabyBod.com orLook for the Book on Amazonand the Exercise Tracker oniTunes and Google Play.