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Diastasis Recti

So what does Diastasis Recti mean? It simply means the separation of the abdominal muscle as a result of pregnancy. This is a fairly common condition that occurs because of the middle lining lengthening during childbirth. This can cause some problems as a result such as the aggravating lower back pain and instability in the hips. There are many factors that increase the chance that you will have this condition. Genetics play a role but being petite or having multiple children, or an excess of amount fat will increase the likelihood.
There are a few signs that you can perform to see if you have this common condition:
- A gap of more than 2 1/2 finger-widths when the abdominal is fully contracted.
- The gap does not shrink as you contract your abdominal wall.
- You can see a small mound protruding along the length of you midline.
Now most women don’t even realize that they may have this condition because there are not serious effects. The degree of separation can make it more mild or severe for most women. There are things that everyone can do to make this better and below are some movements to try and avoid;
- Exercises that require lying backward over a large exercise ball.
- Any exercise that causes your abdominal wall to bulge out upon exertion.
- Movements where the upper body twists
There are several exercises that can be performed during pregnancy that will strengthen the transverse abdominal and will help prevent diastasis recti from happening after birth. Below is a link to a website complete with videos describing some good exercises to try.