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Nov 20

How to identify and regulate Diastase Recti – asume tech

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Oh motherhood! When we embark on the amazing journey of carrying, giving birth and raising a child, we learn many concepts that we could not define before like perineal tear, hipbath, and for many of us unfortunately also diastase recti.

This condition is also referred to as DRA (Diastasis recti abdominis) and is the culprit of many "mother's stomach" the one we can not seem to get rid of completely after pregnancy.

From a medical point of view, diastasis recti, according to the Mayo Clinic, occurs when:

During pregnancy, the growing uterus stretches the muscles in the abdomen. This can cause the two large parallel muscle bands that meet in the middle of the abdomen to separate a condition called the diastasis recti or diastasis rectiabdominis. Diastasis recti can cause a bulge in the middle of the abdomen, where the two muscles separate.

In Mom terms, it's the frustrating post-baby pooch that does not go away when baby weight does, and often leads to the question of when you're due while holding your two-year-old child in your hand. (I'm not talking from experience or anything! * Ahem *)

It is also what can cause jeans not to sit properly, even if they are the same size / weight as before pregnancy. In extreme cases, diastasis may be associated with lower back pain, abdominal pain and even pelvic problems.

Note that this is not a tear, but a stretching of the connective tissue along the Linea Alba (where the abdominal muscles meet).

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Why is this happening? It begins with the obvious stretching of the abdomen and the extra pressure of the baby. Now add the hormonal changes that soften the connective tissue and ligaments to allow this stretch to occur, and you have a prescription for the separation of the abdomen.

From my personal experience I am grateful to friends who told me about the condition for the first time years ago and shared diastase recti exercises and remedies that have helped.

As mothers we share advice and show our concerns about everything from breastfeeding to potty training. However, we are more reluctant to deal with abdominal, urinary, and pelvic problems that may occur to many of us after birth. This post-baby puppy bothers us every time we close our jeans, but we do not talk about it. We pee when we sneeze or laugh, but we take care of it privately and hope it does not happen again.

The fact is that there is a good chance that diastase recti is the reason for what plagues us.

Statistically, 98 +% of women have diastasis after delivery. It is more likely if:

It is also important to note that while abdominal wall separation is more common in pregnant women, pregnancy is not the only cause. Men and children can also be affected by unusual internal abdominal pressure, eg. For example, after an operation or an injury, suffer from a separation. (This video explains more.)

Thankfully, we've come a long way in recent years to understand diastasis recti and talk about it. There are now some great resources that can help resolve a mild diastasis, such as: B. certain exercises and tools. (More below.)

I gladly share the advice that helped me to discover my own diastasis and how to start the core rehabilitation process.

During my pregnancy with my first child, I continued to do abdominal exercises such as crunching because I thought this would help my body stay fit and recover faster after pregnancy.

It turned out that it did the opposite. After this pregnancy, I noticed that my stomach never had its former "flatness" (again with the medical terms ). I gathered the courage to ask my brother-in-law, who is also a personal trainer, for ideas on how to get my mother's stomach back into shape.

Interestingly, he said that exercises like crunches are not even as effective at boosting nuclear power. Instead, he recommended bodyweight exercises, kettlebells, and pull-ups.

While his six-pack seemed to speak, I knew enough to know that these exercises could do more harm than good during pregnancy or after birth if they were not modified.

Enter Fit2b (link below) and several other programs that I love that are specifically designed for mothers looking for safe abdominal exercises.

After learning what Diastasis is, I ran a self-test to see if I had it.

According to Fit2b, I followed the program for my self-test:

How it goes:

Emily von Holistic Squid explains the basic steps for checking a diastase:

Do not worry, this article contains excellent instructions and a video explaining how to check a diastase itself, and the graph shows the possible types of abdominal separations that can occur:

This video also gives a visual demonstration of the process:

Unfortunately, dealing with Diastase Recti is not as easy and straightforward as many natural remedies.

From what I have read and the programs I have used, many minor home-based separations can be helped with special exercises (these have helped me), but in severe cases sometimes a physical therapist or even surgery may be required.

For me, exercises in previous pregnancies were enough, although I had to rely on YouTube videos and exercises shared by friends. Now there are several specific programs created by DRA experts. I will use these as soon as the little one arrives. In fact, many of you have recommended these programs in comments and on social media (if you've used either one, let me know in the comments and share your experience!)

Here Lorraine shows breathing exercises that isolate the transverse abdominal muscles as a first step in solving the problem:

As with many aspects of nutrition, what you avoid can sometimes be just as important as what you do

Sources agree that many exercises aimed specifically at nuclear power should actually be avoided when a person has an abdominal dissection. Movements such as crunches, sit-ups and boards can aggravate the situation rather than improve it. To quote this article from MutuSystem.com:

Normal crunch or sit-up treatment is generally not recommended for postpartum women, especially if we know that there is a diastasis recti or DRA. This is because the way a crunch is performed greatly increases intra-abdominal pressure, pushing your organs outward against or through the gap and down to the pelvic floor directions in which you really do not want your Organs use force.

Even if you do not have diastase recti, recent research suggests isolation exercises such as sit-ups and crunches are stressful to the back and are not effective anyway (Harvard Health agrees).

That's the question I always had

Since the vast majority of postpartum women have DRA and pregnancy and stress aggravate the problem, can anything be done to stop it from the beginning or to avoid it during pregnancy?

Until this pregnancy I was not aware that it is actually possible to check and process a separation during pregnancy. and maybe even easier to recognize at this point.

I found these questions and answers about diastase in pregnancy very helpful. In short, pregnancy does not lead to separation, abdominal pressure does, but pregnancy often contributes to this pressure.

There have been cases of women who have been able to reverse a separation during pregnancy, and there are measures that can be helpful during pregnancy, including:

The sources seem to be divided on this topic. My personal experience has helped a lot immediately after delivery and for a few weeks in conjunction with approved exercises (after I was allowed to do them).

My midwife in previous pregnancies and the Fit2b program recommend an abdominal splint, especially in the short time after delivery. The Tummy Team website contains some great articles and resources that explore the potential benefits of rails.

The MuTu system offers a different perspective, suggesting that the splint does not support the reconstruction of the abdominal muscles and impairs the body's ability to correctly solve the problem.

Given the shared research and sources, this is an issue that I personally talked to my midwife before I made a decision. As I said earlier, splinting in the past has helped my postpartum pain and healing, but I've used it in conjunction with exercises and had good results.

I have several friends who have benefited from visiting a physiotherapist for a short time to address their specific problems with diastase recti. I did not do it personally, but I would definitely do it if I had a serious separation. To find a therapist specializing in DRA problems, visit the website of the American Physical Therapy Association and select "Women's Health".

Do you have diastase? What helped you? Please share your experience in the comments, as this issue seems to affect many of us!

Swell:

This article was written by Dr. med. Scott Soerries, family doctor and medical director of SteadyMD, medically reviewed. As always, this is not a personal medical advice and we recommend that you talk to your doctor.

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How to identify and regulate Diastase Recti - asume tech

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