DR or better known as Diastasis Recti is quite common amongst Pregnant/Postpartum Mums and without the knowledge or bing assessed many don’t even know they have it. Some woman wonder why years after childbirth they still have the pouch even though they have done what they can through eating right and exercise.
Taryn Watson from FITRIGHT wrote a great blog last year on it. Recently we also attended an information session from @fit_triplet_mum
Here is some of Taryn‘s post:
Abdominal Muscle Separation During and After Pregnancy
It will never cease to amaze that a little human being can grow to full development for nine months in a woman’s belly. One of the inevitable consequences of this, however, is that there has to be a lot of shifting and stretching of the surrounding organs and tissues to allow this to happen!
The “six pack” muscle, or Rectus Abdominis muscle, is actually two muscle bellies with a line of connective tissue down the middle. From about 18 weeks of pregnancy, when the baby starts taking up more space above the pelvis, the midline tissue has to start stretching, and the six pack muscles move apart from each other.
This separation is called ‘Diastasis Recti’, or DR, and is helped by the fact that pregnant women have a hormone in their body called Relaxin, which allows connective tissue to be stretchier.
MYTH TO BUST – The abdominal muscles do not ‘tear’ or ‘split’, but the connective tissue between them does need to stretch and this is a very normal consequence of pregnancy.
In pregnancy, after the muscles have begun to stretch, it is highly recommended to minimize use of the six pack muscle. This means after approximately 16-20 weeks of pregnancy, avoid anything that causes ‘doming’ or triangling of the abdominal wall during exercise or daily activities. This may include:
- Russian Twists
- Pull ups/chin ups/Muscle ups
- Getting up from the bed/bath/couch
Daily movements can usually be modified to avoid doming, by rolling completely onto your side to get up from a reclined position.