What you need to know about Diastis Recti

If you’re a new mum, chances are you may have heard of the term Diastis Recti. Or perhaps you have noticed a change to your tummy muscles after having your baby and have a gap at the centre of your tummy. Here is everything you need to know about diastis recti, what it is and how you can begin the healing process!

So, what is Diastis Recti?

Diastis Recti (DR) is the thinning of the Linea Alba which runs down the centre of your core between your right and left Rectus Abdominus (i.e. this is the line between your "6-pack" muscles

Will I definitely have Diastis Recti after having my baby?

100% of women will experience some degree of abdominal separation by the end of your pregnancy as the area stretches naturally to accommodate your growing baby.

However if it doesn't come back together by approximately 8-10 weeks post partum it is considered Diastis Recti

How do I begin healing DR?

Your first step in healing abdominal separation is deep connection breathing to help engage the core and pelvic floor muscles correctly, then moving in to healing core workouts (such as the Restore your Core & More Program within the Beyond Fitness Online Membership) Connecting with a womens health physio is also a really positive step.

Posture, body awareness and rib mobility and function can all make a big difference to improving your Diastis Recti

Will I always have Diastis Recti?

Some women may never fully close this gap BUT you can develop functional Diastis Recti where you learn how to properly bring the left and right abs together during movements and daily life to brace the core properly.

What is important to note is that it is NEVER too late to begin working on healing your DR or creating a functional DR no matther how many weeks, months or YEARS post partum you are!