Understanding Diastasis Recti: Your Journey of Healing and Empowerment

Diastasis Recti (DR) is a normal process that happens during pregnancy where the right and left sides of the abdominal muscles separate to make room for your growing baby. While it's most commonly seen during pregnancy and postpartum, DR can happen to anyone at any time. The most important thing to remember? There is no timeline on healing - we can always evolve, learn, and change our posture. So be encouraged!

What is Diastasis Recti?

DR can cause various issues like:

• Back pain

• Bloating

• Urine leakage

• Prolapse

• Constipation

  
  

Healing and Prevention

I recommend learning how to breathe correctly (Diaphragmatic or 360 breathing) and using your deep core to prevent DR from becoming an injury during pregnancy. Some key tips:

• Roll to your sides to protect your abs

• Learn proper breathing to avoid loaded pressure on the Linea Alba

• Avoid "coning" or "doming" of the abdominal muscles

  
  

The Healing Process

Most DR will heal on its own, though sometimes the gap may remain open. The most crucial aspect is not the gap's size, but its function:

• How is your core engaging?

• Is anything protruding?

• Is your breathing effective?

• Are your muscles firing correctly?

  
  

Remember: It took 9 months to bring your baby earth-side, so it's going to take time to recover. Give yourself grace! (This may take even longer if you're breastfeeding)

At-Home DR Check

To check for DR at home:

1. Lay on your back with feet flat and knees bent

2. Place one hand behind your head

3. Lift your head slightly

4. Use the other hand to check the midline of your core

   
   

Technically, anything more than two finger-width separation is considered DR. However, function is more important than the measurement.

Recommended Steps for Healing

1. Make an appointment with a Pelvic Floor Specialist

2. Focus on Ab Rehab and Deep Core Work

3. Evaluate your posture, nutrition, and mobility

4. Engage in Corrective Exercises

   
   

Words of Encouragement

Be kind to yourself and set realistic goals. Your body has done something incredible - creating life! Healing is a journey, not a destination. Every small step counts, and you are stronger than you know.

Recommended next steps:

• Consult with a Pelvic Floor Specialist

• Learn proper breathing techniques

• Practice gentle, targeted exercises

• Be patient with your body

  
  

Remember, you're not alone in this journey. Millions of women experience Diastasis Recti, and with the right support and approach, healing is absolutely possible.

Take the Next Step with Elevate with Evan

Ready to start your healing journey? I specialize in helping women navigate diastasis recti recovery. With expert guidance, personalized strategies, and compassionate support, you can rebuild your core strength and confidence. Explore my offerings to find the best way I can support you.