by Sofia Moreau

Countless joys of motherhood often come coupled with post-pregnancy physical concerns. A common one that affects almost one-third to two-thirds of the new mothers and can elude immediate attention is Diastasis Recti. This condition pertains to the separation of abdominal muscles during pregnancy that may fail to return to their original state post-birth, thus leading to a weakened core and low muscle tone.

I too, fell into the same track, with having two babies close together and eventually coming to terms with the reality of Diastasis Recti. Embarking on a self-taught journey to understand postpartum rehabilitation, my discovery process established not only what works to restore abdominal muscles but also laid out the importance of giving our bodies the vital time to recover.

Empowered by hard-earned personal victory against Diastasis Recti and the urge to support new mothers struggling with postpartum physical care, I established Phoenix Revival.

Through this endeavor, I strive to bridge the gap between the immense physical and emotional support required by new mothers and the actual assistance they receive. Here, I bring to you a guide on how to self-assess and rehabilitate Diastasis Recti in the comfort of your home.

The Home Self-Test for Diastasis Recti

A preliminary step before embarking on postnatal workouts is to test for Diastasis Recti at home. This can be approached by two methods, either while lying down or standing.

The home self-test can reveal signs of Diastasis Recti such as a baguette-like ridge in the abdomen, the muscles’ separation appearing as a soft and doughy gap, or a widened gap between the rectus abdominis muscles.

Purpose of Rehabilitating Diastasis Recti

The abdominal muscles uphold the core, providing essential support to your body. A weakened core may increase probability of back aches, bladder and bowel irregularities, and uterine or vaginal prolapse, while making your belly bulge.

Exercises to Repair Diastasis Recti

The rehabilitation of Diastasis Recti primarily focuses on reactivating the muscles rather than straining them. The exercises proving helpful are organized in three segments: deep abdominal muscles activation while sitting, while lying on the belly, and balancing on one foot.

How can Walking Help in Diastasis Recti?

Walking is a potent remedy that extends the healing benefits not only to abdominal muscles but also significantly contributes towards strengthening the pelvic floor muscles, enhancing overall wellness and mental health.

Comprehending, self-assessing and adequately rehabilitating Diastasis Recti is crucial in ensuring a hearty postpartum journey for new mothers. By focusing on strengthening your core and giving adequate time to your body to recuperate, you set the platform for your triumphant return to optimum fitness levels.

abdominal muscles separation, Diastasis Recti, postpartum care, physical rehabilitation post-birth, self-test for Diastasis Recti, rectus abdominis muscle, deep abdominal muscle activation, pelvic floor muscle strengthening, mental health.