What is Diastases Recti?

Diastases Recti is most commonly seen in the 3rd trimester and postpartum. It may be caused due to maternal hormones, weak or tight core muscles and the mechanical stress of the growing stomach. Multiple births or repeated pregnancies increase the risk. Diastases Recti is the condition where the two right and left sides of the rectus abdominis muscle spreads apart at the body’s midline, the linea alba. The force of the uterus pushing against the abdominal wall, and hormones that soften the connective tissue is how separation occurs. This can lead to instability of the pelvis and weakened abdominal muscles, and even low back pain.

Diastases Recti may be first noticed as bulging along your midline when you sit up. Keep in mind if you notice this; train yourself to roll onto your side to get up to help prevent more separation.

Checking for Diastases Recti.
Lie on your back, with your knees bend and feet flat on the floor - basically what you will be doing is an abdominal crunch - but not a long one!
Place your fingertips just below OR above the belly button.
Exhale and lift your head and shoulders - do a crunch - press firmly with your fingers and feel for any separation between the vertical bands of the rectus - keep in mind a small separation is normal, but if the separation is more then 2 fingers' width, avoid strain on the abdominal muscles while exercising, you may want to consider physiotherapy at this point.If you feel dizzy or lightheaded while performing your check, stop what you are doing.

This test is not to be performed everyday, but perhaps once every two weeks or as directed by your Physiotherapist, Doctor or Trainer.

Can you still work your Core with Diastases Recti?
Yes, stick with your kegals, working anterior and posterior pelvic floor muscles; this will assist with improving and perhaps repairing your diastases recti.
Avoid twisting motions, and over activation of your oblique muscles/side of your waist, as this may cause more separation.

Sample exercises,
Try your kegals while sitting on a stability ball - ensuring that your knees line up with your hips while seated.
4 point kneel (on hands and knees) exhale to cat position 10-12 repetitions.


If you are interested in a workshop with regards to Diastases Recti and how to properly perform kegal exercises please contact:
Kristy Hoornick
519-670-8651
khoornick@rogers.com