Understanding Diastasis Recti Symptoms
Understanding Diastasis Recti: A Holistic Approach to Healing
Simply put, it's when the connective tissue called Linea Alba that binds
the two halves of the Rectus Abdominis - the muscles making up your
"six-pack" - parts ways slightly. This is completely normal.
As a matter of fact, every single woman will experience some level
of this separation when she gives birth. It's part of the natural
journey of childbirth.
As your pregnancy progresses and your body makes room for your growing baby, the
connective tissue nestled between your rectus abdominal muscles gets thinner.
After you've had your little bundle of joy, sometimes that separation between the muscles doesn't heal on its own. For a lot of new moms, this gap heals itself naturally. But for some women, the separation does not close, but instead stays that way for months or even years after they've given birth. This is what we refer to as Diastasis Recti.
Identifying the Symptoms
Here are a few Diastasis Recti symptoms to look out for:
- Your stomach has maintained a "pregnant" look long after delivery.
- A continuous ache in the lower back, often the result of the weakened state of the
abdominal muscles.
- A distinct bulge or raised section that becomes visible every time an
abdominal "crunch" or similar exertion is undertaken.
- The struggle to regain abdominal strength, despite engaging in dedicated exercises.
- Issues with the pelvic floor causing involuntary urinary leakage when coughing or sneezing.
Each of these can be a clear indicator of Diastasis Recti. Recognising these
signs is the first step towards management and healing. Always consult with a
healthcare professional if these symptoms appear.
Addressing Diastasis Recti Symptoms with Hypopressives
Hypopressives, a unique technique targeting core muscle toning and reducing
intra-abdominal pressure, can potentially reverse Diastasis Recti symptoms.
This approach focuses on holistic core rehabilitation, incorporating breathing,
core and back muscles, and postural control.
This practice, which enhances body-wide synergy, especially involving the pelvic
floor muscles, can be highly effective for fixing Diastasis Recti.
It involves special breathing and postural techniques that stimulate key core muscles,
strengthening the linea alba, and leading to a stronger, flatter core. Starting this
journey can seem daunting, but with patience, consistency, and correct Hypopressive
poses, notable improvements can be achieved. Mastering the apnea breathing technique
is the first step, followed by introducing exercises to improve
Diastasis Recti, such as Low Pressure Fitness poses.
Getting Started
The first step is mastering the Apnea technique. Simone will be on Zoom with you every
week - think of it as your personal guided tour through all the technique's steps,
with feedback thrown in to ensure you're on the right path. And don't worry if it
takes some time to get it right. Some clients, especially those with a bit more
tightness in their ribs and thoracic spine, might need a little extra patience.
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.
How re-centre works
Subscribe to a live or on-demand package
Sign-up to a fundamentals class to learn the technique
Start the beginner classes
Individual support via a one-to-one check-ins
Progress to more advanced levels at your own pace
All subscriptions include
A live fundamental class to learn the technique
Unlimited access to over 250+ videos
One-to-one check-ins with me to discuss progress
New weekly videos
Priority access to live workshops and retreats
Cancel easily online, anytime
14-day free trial
What our members say
The best post-partum class, it really helped with my recovery. Simone is a great teacher, so knowledgeable and kind. I recommend her classes to all my friends who had a baby. Thank you Simone!
Anna
1/11
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.
Clare
2/11
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.
Millay
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.
Jazmin
4/11
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.
Jerry
5/11
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.
Maternity Physio
6/11
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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