Understanding Diastasis Recti Symptoms
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Understanding Diastasis Recti Symptoms
Simone Muller

Understanding Diastasis Recti

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 of Diastasis Recti

Here are a few Diastasis Recti symptoms to look out for:

1. Your stomach has maintained a "pregnant" look long after delivery.
2. A continuous ache in the lower back, often the result of the weakened state of the abdominal muscles.
3. A distinct bulge or raised section that becomes visible every time an abdominal "crunch" or similar exertion is undertaken.
4. The struggle to regain abdominal strength, despite engaging in dedicated exercises.
5. 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.


How Hypopressives reverses Diastasis Recti by building tone and strength


In the apnea we create tension in the linea alba and this tensioning of the tissue starts to create a change in the tone. Conversely, while traditional abdominal exercises like crunches, may strengthen the rectus abdominis (AKA the six pack muscles) it will not change the connective tissue between the two sides.

The latest thinking about the significance of the gap in a Diastasis has changed. In the past, the focus of the concern was mostly about the distance between the two sides of the rectus abdominis, the concern now is more about the integrity of the connective tissue.

Even if your Diastasis is wide, if the connective tissue has some tone, it can still be functional. Another way to think about it is through the core canister or our 360 degree central abdomen unit, made up of the pelvic floor, abdominals, diaphragm and back muscles. If the front of our core canister has very little tone then it is a problem as the rest of the canister struggles to find balance and support. Where there is weakness the pressure will go. For instance, if you have weakness and cough, some women experience bulging. We need to be able to do what is known as force closure, so that we engage the abdomen and create tension to be able to have good function in the core canister system. <

Hypopressives help to get this function and coordination within the core canister back.

Getting started: Exercises to help Diastasis Recti

For the Hypopressives classes it is important that you learn the 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. For the technique to make an impactful change she recommends doing a minimum of 3 workouts a week for 15 to 20 minutes.

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What our members say

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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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