A Rectus Diastasis is a separation in the rectus abdominis. The abdominal wall in the centre of the abdomen between the two halves of the midline abdominal muscle is weakened. The abdominal wall is made up of supporting and binding tissue, including collagen fibres. Due to the pregnancy hormones, the tension of the fibres decreases and they begin to stretch. After delivery, this process will redress itself and the collagen fibres will regain their normal tractive force. However, long term stretching or ever tearing of the fibres can lead to the binding tissue not being able to recover fully. The two halves of the abdominal wall will thus remain separated, which, in medical terms, is referred to as diastasis recti. The chances of diastasis recti are increased by substantial weight gain during pregnancy or by a twin pregnancy. 3 out of 10 women will suffer from a mild form of diastasis following their first pregnancy. In addition, the likelihood of diastasis, as well as its severity, increase after multiple pregnancies. Sometimes it will spontaneously correct following birth, but it does not always. If you lift your head while lying on your back and the center of your belly protrudes out, you may have a rectus diastasis. Newborn babies also can have this belly spread, and it should go away on its own.
Men can get it, possibly from yo-yo dieting, from doing sit-ups or weightlifting the wrong way, or from other causes. This is the same issue that creates other pelvic and abdominal problems including hernia and prolapse.
How can you check if you have Diastasis Recti or not with the help of the physiotherapist?
You can check the degree of diastasis using the following exercise:
Lie on your back with your knees bend and your feet on the floor. Place your hand palm down over your belly, with your fingers pointing towards your toes. Press your fingers gently into your navel area then slowly lift your head, drawing your chin to your chest. This causes your rectus abdominal to contract. Repeat the procedure below and above your belly button because the separation may be wider in different places.
Interestingly, new research is accumulating that suggests that the depth of the gap between the muscles may be a better indicator of an abdominal functional deficiency than the width of the gap. A deeper gap would reduce the ability of the connective tissue in the gap (the linea alba) to work with the muscles to create tension across the abdomen. For this reason, pelvic floor physiotherapists will assess both the width of the gap and the depth during an evaluation
Which movements or exercises should I avoid?
Crunches, sit-ups, oblique (twists) combined with crunches, pivoting at the hip and placing strain on the abdominals – such as straight leg lifts or holds from lying on your back and similar Pilates moves should be avoided.
How does Pelvic Physiotherapy Help?
The transversus abdominis muscle is the deepest abdominal muscle, and has strong fascial links with the rectus abdominis muscle. Activation and exercise of the transversus abdominis muscle draws the bellies of the rectus abdominus muscle together, increases fascial tension, Potentially, transversus abdominis muscle activation may help to prevent or reduce Diastasis rectus and speed up recovery, allowing women to return to their usual physical and social activities more quickly.
Call our registered Physiotherapist @ 905 997 4333 now to book an appointment to know more about your problem and the ways to improve the issue.
