Diastasis Recti
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Hi ladies, I’m here today to talk to you about Diastasis Recti Abdominus or more commonly DRA. DRA is a separation of the abdominal muscles most commonly occurred when you are pregnant or having baby. 100% of women will experience DRA at 35 weeks of pregnancy, and 39% of women will continue to experience our Diastasis during six to 12 months postpartum. So it’s not something that just vanishes as soon as you give birth to that baby. There’s three different ways or three different things that we’re looking to assess when we assess Diastasis, or we’re looking at with depth and tension of the Linea Alba, which is actually the connective tissue that holds your abdominals together, pull them together, so the abdominals divided into your right and your left side there. The best way to assess your Diastasis is actually to lie on the floor, face up with your knees bent and feet flat, we call that a hook line position. The best way to do this too is you’re going to take your finger and go right underneath your sternum there and your soft squishy bits. And we’re gonna go for a nice big deep breath. And as you take that deep breath, you’ll actually kind of press into that layout or that tissue right in the middle of your abdominus there. As you exhale, your abdominals are actually closed around your finger. Normal Diastasis is about one finger, or two to three fingers is also fairly common. Four even five or a fist we would consider severe Diastasis. But it is totally possible to have that much tend to lack of tension or width in your abdominal muscles. Severity of Diastasis depends on a lot of factors. What are you hyper mobile hypermobility as a lack of tension in the connective tissue. So that definitely affects that linea alba that we talked about earlier birth weight of your baby, the bigger the baby, the higher the chance that you have Diastasis. How many babies you’ve had, have you had 123? Did you have multiple babies? Did you have twins or triplets that also affects what’s going on. Age women who are 35 and up have a greater chance for more severe Diastasis. And if you already had a poor pelvic quarter or muscular system prior to having kids at all of all effects that have abdominal effects that linea alba and what’s going on your Diastasis can also occur at three different places. It can occur above the belly button at the belly button or below the belly button, or even all threes and severity varies and where it happens varies depending on you as an individual. But good news is there’s ways to solve dialysis things that you can do at home deep breathing. Big inhale in and slow exhale out big mouth. What that actually does is it helps reestablish neuromuscular connection by bringing those abdominal muscles back together or pulling them closer together. Your abdominals are actually connected to your ribcage. So when you exhale your ribcage closes in and brings those abdominals a little bit closer together. Now the abdominals are all one big tension network. So the more tension we can create, the better so another great opportunity to reestablish neuromuscular connection is to do so the thoracic spine reaches in all three planes in motion. So there’s you’re creating tension through the system creating tension through the network. A common question we get old crunches help because everything’s crutches gives you that six pack crunches can actually be detrimental to your pcns and detrimental to that Diastasis because with crutches you’re only folding in. So you’re not actually creating any tension in the system, which you bring everything you’re kind of squished in together. And then those tension you get is when you go fully back to that downward work prone position here. So crutches can be detrimental to your system. Now depending on the severity of your dysfunction and severity of your Diastasis, we totally recommend that you come in and see us and talk to a pcns trained Gymnazo coach, get a 3d movement assessment so that we can put you on a customized plan for you to help you get to back to where you want
to be.
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