HOW DO I KNOW IF I HAVE DIASTASIS RECTI? | AN AT-HOME SELF TEST

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I was 8 months postpartum with Ruby (my first) when I noticed my belly button wouldn’t go back “in” and I was experiencing lower back pain along with doming (cone shape) in the center part of my stomach when I’d get up out of bed. I could feel my intestines digesting food (yuck, I know) So… I did what MOST tell you not to do. I google searched my symptoms.

WHAT IS DIASTASIS RECTI?

Diastasis Recti is AB separation during pregnancy. Your abdominal muscles literally separate right down the center line of your abdominal wall. This happens because your uterus has forced your abdominal muscles apart in order to make room for your growing baby. Here’s the crazy thing: Around 60% of postpartum women experience Diastasis Recti as a result of pregnancy (six weeks after birth) and 30% still have it after an entire year!

AT HOME SELF CHECK

HERE’S A QUICK FOUR-STEP ASSESSMENT GUIDE:   

  1. Lie on your back with your knees bent, feet flat on the floor.
  2. Place one hand behind your neck and the other hand on your abdomen with your fingers flat on your belly button.
  3. Gently push your fingertips into your abdomen while rolling your upper body off of the floor, chin towards the ceiling & shoulder blades slightly off the ground.
  4. Feel for a gap between those two ab muscles. If you can feel a gap of 2 fingers or more, that is a sign of Diastasis Recti. If you have further questions or concerns, please check with your doctor.

WHAT ARE SOME EXERCISES TO REPAIR MY DIASTASIS RECTI?

GOOD NEWS! It is correctable & it’s possible to have abs after baby!! It’s important to know which exercises to avoid and which ones are good for it! I created a free video serious to help you heal your diastasis recti!

CLICK HERE FOR MY FREE VIDEO SERIES

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