Himalaya: Listen. Learn. Grow.
Restore Your Core: Diastasis Recti and Pelvic Floor Talks
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Many symptoms that occur with diastasis recti can appear to be akin to that of a hernia. The most common symptoms that can occur if you have diastasis recti are*:
- Bulge in your abdominal core (also called by some as a “pooch.” Not my favorite term at all.)
- Feeling like your midsection is larger, less toned than the rest of your body. (Especially true if you have had a pregnancy.)
- Sense of having a weak core (your daily activities lack the intrinsic support of your core.)
- Pelvic floor issues (i.e. leakage)
- Abdominal gaping
- Pain in your lower back
- Poor posture
Testing yourself for diastasis recti is one way to determine whether or not you may have a gap between your abdominal muscles. I always recommend having a professional do the test as well. This can be done by lying on your back with your knees up and feet flat on the ground. Once in this position, place one of your hands on your belly, fingers pointing down on the centerline. Place your other hand behind your head for support. As you exhale, slowly lift your shoulders and head slightly above the ground. Use your fingers to palpate up and down the center and see if your fingers sink into your core. If there is no diastasis recti, you will feel a “hard wall” – even if you are not very toned. If your fingers sink in, and you can feel the edges of your core muscles on each side of your abdomen, you likey have a diastasis recti. A diastasis recti is measured by finger width. If your gap is only 1 or 2 fingers wide, it might be considered okay, however, it is important that you mind your core because the gap can widen if you are not careful.