Diastasis Recti Guide - MummyFIT

Abdominal separation (diastatis recti/DR) is the separation of the
six pack muscles (rectus abdominal muscles) along the midline of
the tummy (abdomen). During pregnancy, due to the growing baby
and hormonal changes, the connective tissue (linea alba) of the
six pack can become stretched and weakened. A ridge, dip or gap
can develop in this connective tissue anywhere between the lower
breast bone/sternum (the xiphoid process) and the pubis. This can
results in abdominal and pelvic floor weakness and impaired core
muscles.


Is it common?
Yes! It is extremely common in pregnancy. Research suggests that
between 90-100% of pregnant and post natal mummies will
experience some form of DR.
Will it get worse?
As long as you exercise safely (with guidance from a qualified
level 3 pre and post natal instructor or other specialist) your DR
should not worsen. However, if your exercise places too much
load on the body and core during pregnancy or after your baby is
born, you can make your DR worse.
The key is to invest in expert advice and exercise safely,
progressively and effectively following our
Mummy
FIT
stages of
pre and post natal exercise.


How do I check for DR? (3 key steps)
To fully check for DR you will firstly need to lie on the floor in the
supine position (on your back) with your knees bent and your feet
flat on the floor.
When you are comfortable, lift your shirt up so that you can see
your tummy and roll down any joggers/shorts which are higher
than the top of your hip (iliac crest).
YOU NEED TO USE YOUR FINGERS TO ASSESS THE
LENGTH, WIDTH, DEPTH AND MUSCLE TONE/TENSION
ALONG THE CENTRE LINE OF YOUR TUMMY. YOU SHOULD
DO THIS BY PALPATING (PRESSING DOWN) AS YOU MOVE
YOUR FINGERS UP AND DOWN THE CENTRE LINE (LINEA
ALBA).
There are three key stages to check:
Step 1: Core relaxed (at rest)
Starting at your belly button firmly walk your fingers (palpate)
along the mid line of your tummy towards your chest bone (ster