Detecting Diastasis Recti; A Step, by Step Guide and the Role of Hypopressives
Diastasis recti which is the separation of the muscles known as rectus abdominis is an occurrence that often happens during and after pregnancy. If not addressed this condition can weaken the core and lead to issues. It is crucial to check for diastasis recti through a self assessment. In this article we will provide you with a step by step guide on how to check for diastasis recti and discuss the importance of both gap width and tension within the gap. Moreover we will explore how Hypopressives, an exercise technique can effectively strengthen this tissue and help restore core strength.
Checking for Diastasis Recti
Positioning: To start, lie on your back with your knees bent and feet flat on the floor. Find a position and let yourself relax.Head and Shoulder Lift: Slowly raise your head with one hand while keeping your shoulders slightly off the ground. With your hand, use it to locate the midline.
Locating the Midline: Using your fingertips place them below and above your belly button along the midline of your abdomen. Gently press down while feeling for any gaps or changes in tissue.
Checking for diastasis recti: Start by placing your fingers along the midline and feel if there is any gap between the muscles. Slowly move your fingers both below and above your belly button repeating this process a few times. Pay attention to how narrow or wide the gap feels between the muscles.
The width of the gap is a factor in diagnosing diastasis recti. If the gap measures 2.5 fingers or more in width it is typically classified as diastasis recti. However it's essential to consider the tension in the tissue as this is also a key indicator of diastasis recti.
Tension in the connective tissue: Not only the width but also the tension in the connective tissue matters. If you can press your fingers into that midline area without encountering resistance it suggests weaker connective tissue and muscle tension which may indicate diastasis recti.
Diastasis recti: Understanding Gap Width and Tension
The width of a diastasis recti is a factor when assessing its severity.
A gap more than 2.5 fingers in width indicates a diastasis recti that
requires attention and specific exercises to improve muscle strength and
support for the connective tissue.
However, equally important is the tension in the connective tissue.
Weak or loose connective tissue allows for deeper sinking of fingers
into the midline, signalling an inability to provide proper support
to the abdominal muscles.
The use of Hypopressives in the rehabilitation of Diastasis Recti
Hypopressives, a specialised exercise technique, offer an effective approach to rehabilitate and strengthen the connective tissue affected by diastasis recti.Hypopressives is a combination of breathing exercises and body positions that focus on how the body restores itself from the inside. These postpartum pelvic floor exercises work by lowering intra-abdominal pressure, building core strength from the inside out, and strengthening muscles like the pelvic floor and transversus abdominis.
The vacuum effect generated by this breathing technique not only activates the diaphragm but also engages key deep core muscles such as the transverse abdominis and pelvic floor muscles. Hypopressives help restore core competence and function by promoting the activation of the transverse abdominis and pelvic floor muscles.
Regular self-assessment for diastasis recti is essential, particularly for postnatal women. Understanding both the width and tension of the gap provides valuable information about the condition's severity.
Getting started with Hypopressives to help Diastasis recti
For the Hypopressives classes it is important that you learn the
Breathing/Apnea technique properly so that you can get the most
out of the classes and the time you invest in yourself.
Each week Simone runs Fundamentals sessions on Zoom where she explains the technique
and guides you through all the steps. She will also give you feedback to make sure
that you're doing it correctly. For some, the technique may come more quickly than others.
Some of her clients, who are tighter in the ribs and thoracic spine do tend to take a
little longer.
And here's the golden rule - for impactful change, Simone recommends at
least three 15 to 20-minute workouts per week. Consistency is your best
friend on this journey towards wellness.
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About the Author
Simone Muller is the founder of re-centre and has over 22 years of teaching experience across Pilates, Low Pressure Fitness and Yoga.
She launched the online platform to make Low Pressure Fitness and Hypopressives more accessible to more women around the world so that they can become the strongest and most functional versions of themselves.
As the first level 3 instructor in London, she has witnessed transformative postnatal rehabilitation results in clients, addressing issues like Diastasis Recti, prolapse and incontinence.
Simone has written articles for the re-centre blog 'Kegels not Working?', 'The connection between menstruation and prolapse symptoms' and 'Why I love teaching postnatal rehabilitation?'.
Simone has also written guest posts for The Shala 'What is Low Pressure Fitness', Yana Active 'Prioritising your Pelvic Floor Health After Giving Birth and Nurturing the Core' and for The Pelvic Academy 'Empowering Women's Health - The Power of Collaboration Between Hypopressives, Physiotherapists and Osteopaths'.
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I’ve only been doing Simone’s classes for a short time but have noticed huge improvements in my core strength and posture. Great value and high quality recordings combined with live classes make it really easy to fit into your life. Highly recommended.
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I cannot say enough good things about Simone’s classes - they have been really transformative for me. Her explanation of what are often unusual and specific techniques is so good that you never feel lost, and she has a wonderful way of connecting with the class on a really human level, as well as being a real expert in her field. Her classes are challenging, mindful, and have helped amazingly with my pelvic floor issues - I started seeing results after only 4 weeks of classes! Highly recommend.
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3/11
Simone's classes are amazing. She combines her skills in pilates, yoga and hypopressives to provide a very holistic practice. I've seen a great improvement in my postnatal body thanks to her classes. I would recommend her to any woman who has had a baby.
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I love Simone’s Low Pressure Fitness classes, they have helped with my prolapse symptoms and are something I turn to daily if I’m having a hard day. Simone is a great communicator and teacher, she explains everything very clearly and I have no trouble participating in the class even over zoom.
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Simone and re-centre were a saviour for me over lockdown. A great chance to just be in my body and switch on to what I was feeling. As a pelvic health physio I can highly recommend Simone and her method as a great form of rehab for many postnatal conditions.
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I got to know about Low Pressure Fitness through Simone, in a workshop that I'm so lucky I attended. It was about 2 months after giving birth and I felt really weak, thinking that I could never get back to my strength before the pregnancy. Simone's help completely changed my perspective and with her brilliant classes slowly I got back my confidence and strength. I was worried that these exercises will be tricky with online classes, but she has been great in giving clear instructions and adjusting poses for everyone based on their needs. I don't know how she does it but she even gives individual feedback and helps you correct your pose in a group online class. Thanks Simone!
Sarah
7/11
Simone's classes and on-demand videos are excellent. She's such a good teacher, always learning new things herself to expand her teaching horizons. Would most definitely recommend to anyone with a postpartum body regardless how long it's been since you gave birth.
Ana
8/11
Simone is a great teacher, I highly recommend her work. Her online platform is well curated and excellent value and she gracefully manages to teach & give individual attention in her live Zoom classes.
Clio
9/11
I attend re-centre classes with Simone weekly and have noticed a huge improvement in my core strength and tone. Simone has a thoughtful and inclusive approach to her classes, they vary which means I stay focused and the relaxation time at the end is much needed in the life of a busy mum!
Alice
10/11
Simone is a brilliant teacher, she takes the time to check in with her students and work through exercises to fit individual injuries. She’s also really knowledgeable and supportive for post natal bodies. Doing hypopressors are a total life changer and I love the way this is incorporated into Pilates and stretching.
Beela
11/11
Learn the technique and get started
Hypopressives is an effective technique toward relieving symptoms related to Pelvic Organ Prolapse, Diastasis Recti and Urinary Incontinence. Hypopressives also improves poor posture, pelvic floor weakness and back pain. I offer a flexible approach to memberships and a 14-day free trial.
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