Sunday, May 24, 2015

How to Check Yourself for Diastasis Recti

A lot of you mommies out there inbox me from time to time with questions regarding abdominal separation after pregnancy. This separation, also known as Diastasis Recti or DA, is a medical issue that must be addressed depending on the level of severity. 

How to Check Yourself for Diastasis Recti:
  1. Lie on the floor on your back with your knees bent, and the bottoms of your feet flat on the floor. (You may use a yoga mat if you have a hardwood floor)
  2. Place one hand on your abdomen with the tips of your fingers across your belly button.
  3. Next, press your fingertips into your abdomen, along the "imaginary line" that separates the two halves of your abdominal muscles. (make sure your tummy is relaxed and not flexed)
  4. Now, you are going to perform a crunch movement, curling your upper body towards your knees (make sure your back is flat on the ground).
  5. Move the tips of your fingers along the separation line and feel for any gaps in between the two halves of your abdominal muscles.
  6. *If you experience a gap in between your abdominal muscles of 2 to 2 1/2 finger widths, then you have Diastasis Recti. Anything under two finger widths is usually considered mild and should heal on its own.

If you find yourself with a larger degree of DA, you should refrain from most exercises-especially ones targeted at the abdomen as these moves can make the level of DA worse. 

When in doubt, always speak to your doctor and get a proper examination.

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