Diastasis Recti (DR) - Believe it or not, research has shown that at least 45% of moms have an abdominal separation (or diastasis recti) six months postpartum, around 30% one year postpartum. Most don’t even know that it’s there until they experience a weak core, a belly they don’t like (i.e. the mommy tummy, muffin top or any other ugly name we call it) and lower back pain. We can help!
Check out these resources to identify if you have DR with a self test. Then decide if you need to reduce the separation by using our Diastasis Recti program. Also included is a quick video from our Prenatal and Postnatal Fitness Specialist Summit! Megan, DPT, works with Lisa and her 4 finger-width diastasis that was minimized to 2 finger-widths.
Try this self-test to see if you have an abdominal separation. If you think you have a diastasis (separation) it is best to see a physical therapist for some 1:1 attention + follow our Diastasis Recti program.
Meet Lisa, a mom of three with a 4-finger width diastasis (abdominal separation). Our core physical therapist performs a diastasis test and talks about how Lisa reduced her diastasis with specific core exercises. Video courtesy of the Moms Into Fitness Prenatal & Postnatal Instructor course.
If you are following our programs, all workouts are already modified for you! There is no universal list of don’ts in the diastasis recti world. But because it is usually the intra- abdominal pressure that causes the recti muscles to have a bigger gap between them, our direction is to stay away f...