Diastasis recti, the separation of your abdominal muscles, is a common issue that can affect anyone, especially post-pregnancy. Understanding what causes this condition and how to heal it is crucial for your recovery and overall health. In this blog post, you’ll discover the truth about diastasis recti and learn effective strategies to restore your core strength.
Why Abs Split?
In order to beat a medical condition, it’s important to know what caused it in the first place. Even if you’re familiar with this specific issue, you shouldn’t pass on the opportunity to learn more because there is always something you didn’t know before, that can help you greatly. Once you know the roots of it, however, you can ensure it never happens again. Here are the three most common causes of Diastasis Recti.
Improper Exercise
Exercises that excessively strain the abdominal muscles — such as heavy lifting, intense core workouts, or even certain yoga poses — can place undue pressure on the linea alba, the connective tissue between the left and right sides of the rectus abdominis.
When this area is consistently overstressed, it can weaken and stretch, leading to the separation of the abdominal muscles. It is crucial to perform exercises correctly, focus on building core strength gradually, and avoiding high-impact activities that risk additional strain to prevent diastasis recti.
Obesity
Obesity can significantly contribute to the development of diastasis recti by placing excessive pressure on the abdominal wall. The accumulation of visceral fat within the abdominal cavity pushes outward on the muscles and the connective tissue, causing them to stretch beyond their natural capacity. This constant strain weakens the linea alba, making it more susceptible to separation.
Furthermore, the added weight can exacerbate the problem by making it more difficult to maintain proper posture and form during physical activities, which in turn can lead to further muscle damage. Therefore, managing body weight through a balanced diet and regular exercise is essential to mitigate the risk of diastasis recti caused by obesity.
Pregnancy
As the uterus expands to accommodate the growing baby, the abdominal muscles and connective tissue stretch to provide the necessary space. The increased levels of hormones such as relaxin and estrogen also play a role by softening the connective tissue, making it more pliable.
This combination of pressure and hormonal influence weakens the linea alba, potentially leading to the separation of the rectus abdominis muscles. Also, multiple pregnancies or carrying multiples increases the likelihood of developing diastasis recti due to repeated and prolonged stretching, which impairs the body’s ability to fully heal between pregnancies.
How to Heal Diastasis Recti?
Understanding what can cause this issue is essential for prevention, but what if you already have Diastasis Recti? Knowing what to do for a quick and effective recovery is crucial. Here are three key strategies.
Physical Therapy
Physical therapy is vital for healing diastasis recti as it focuses on strengthening the core muscles in a safe and effective manner. A licensed physical therapist can create a tailored exercise regimen that avoids exacerbating the separation while promoting muscle contraction and alignment.
Key exercises often involve gentle movements like pelvic tilts, deep abdominal breathing, and controlled leg slides to activate the transverse abdominis, which acts as a stabilizer. Consistent physical therapy helps restore muscle function, improve posture, and reduce discomfort, ultimately aiding in the gradual, safe closure of the abdominal separation.
Targeted Exercises
There are also some exercises that directly target the rectus abdominis muscles and help to close the separation. Utilizing them in conjunction with physical therapy can speed up the healing process. Here are some examples:
- Pelvic tilts
- Modified planks
- Abdominal bracing
- Seated leg lifts
- Standing core activation
Targeted exercises specifically strengthen the core muscles, including the transverse abdominis, which helps stabilize the abdomen. These exercises promote proper muscle alignment and function, reducing abdominal separation. By incorporating targeted movements, you can effectively and safely close the gap, leading to a stronger and more resilient core.
Wearing Supportive Binders
Supportive binders provide consistent external support to the abdominal muscles, helping to bring the separated muscles closer together. By compressing the abdominal area, binders reduce strain on the connective tissue, allowing it to heal more effectively. They also promote better posture and reduce discomfort during daily activities, which can otherwise exacerbate the condition.
To wear a supportive binder properly, wrap it firmly around your midsection, ensuring it covers from below the ribcage to just above the hips. It should be snug but not overly tight, providing consistent support without restricting breathing. Wear the binder during periods of higher activity, such as exercise or household chores, to maximize its benefits. Regular use, combined with physical therapy and targeted exercises, significantly aids in the recovery process.
By understanding the causes of diastasis recti and implementing the appropriate healing strategies, you can regain your core strength and overall health. Remember, consistency in physical therapy, targeted exercises, and using supportive binders is key. With patience and dedication, you can effectively close the gap and restore your abdominal muscles to their optimal function.
