Diastasis Recti: What it is, How to Prevent it and False Myths

You’ve probably heard the term “Diastasis Recti” (abdominal separation) in recent years.

You’re also likely to identify this term, which refers to a pathology, as a problem that happens only to women who have gone through pregnancy.

And nothing could be further from the truth.

Many men who train with free weights suffer from this problem.

What is Diastasis Recti?

Diastasis Recti is a separation of the rectal muscles from the abdomen; an increase in the distance of the muscles from the rectus of the abdomen.

The rectus abdominis is composed mostly of type I muscle fibres ( tonics) – 65% – and 35% by phasic fibers.

This results in:

Normal Abdomen vs Abdomen with Diastasis.

What are the functions of the Rectus Abdominis?

The main functions of the abdominal muscles include:

Together with the rest of the muscle and connective tissue of the core, it is also formed by the: transverse perineal, obliques, iliopsoas, pelvic floor, lumbar square, diaphragm.:

It also forms the core of the functional kinetic chain.

They therefore act as a functional unit: any problem in any of its parts will directly and/or indirectly affect the operation of the unit.

What are the effects of Diastasis Recti?

The fact that there is a separation of the abdomen rectus, decreasing the tenseness of the linea alba, causes different dysfunctions that directly affect the health of the subject.

There are different types of Diastasis Recti: above the navel, infra-umbilical, complete or around the navel…

This needs to be assessed by the specialist.

Likewise, depending on the degree of separation between rectus and the quality of the muscles, one way or another their recovery and the specific exercise program must be addressed.

Intra-Abdominal Pressure

Rest Pressure

This is caused by the visceral mass and the postural tension of the parietal muscles. The average pressure at rest in the lying down position is 10 mmHg.

Pressure During Exertion

It depends on:

That’s to say, before any increase of Intra-abdominal Pressure, there is a connection between all the deep musculature.

Causes of Diastasis Recti

Consequently, we can deduce a lack of motor control

Pregnancy and Diastasis Recti

Pregnancy is among the most common causes, as during pregnancy the rectus abdominis muscle expands and stretches.

At the same time, the linea alba decreases in thickness and weakens.

With pregnancy and postpartum, there’s a prevalence of abdominal diastasis of 27% in the second trimester; and it increases to 66% in the third, persisting until almost 12 months after delivery.

Diastasis variation during pregnancy.

How to correct Diastasis Recti?

The whole functional unit we were talking about earlier, must work optimally.

It does not depend exclusively on the anatomical integrity of each of its parts, but on the correct functional coordination between them.

How do you know if you have Diastasis Recti?

First of all, a professional physiotherapist should look into it, and, working together with a trainer, assess the existence of possible dysfunctions in breathing patterns.

Additionally, of course, the clinical history of the subject should be analysed (in the case of a woman, to know how many times she has been pregnant); to evaluate postural hygiene etc too.

Often, if the distance between the rectus is large (> 3 cm), it’ll be perfectly visible.

In most cases, we can try the self-palpation from a supine position (lying on our backs). The specialist places a pair of fingers on the linea alba and lifts the head.

The following things will be looked at:

In terms of the distance between rectus:

As for the depth, if there’s a sinking of the finger above the nail, it’s considered moderate to severe.

In any case, a complete professional evaluation is recommended.

How to prevent Diastasis Recti

An assessment by both a specialised physiotherapist and a trainer, who can direct the training and exercise program to reinforce any weakness.

In the beginning

Transverse Activation

Improves the integrity of the linea alba by increasing its fascial tension, which translates into better load transfer.

1. Searching for transverse activation: analytical, postural, stabilisation and hypopressive work, where appropriate.
2. Searching and integrating the work of the rest of the abdominal belt with previous transverse activation: motor control.

Conclusions

For all the above reasons, and in view of many apparently healthy fitness bodies with a very marked abdomen but with rectus separation, it is important to work from the basics:

Bibliographic References

1. Caufriez M , Domínguez JF, Ballester SE, Schulmann C. Estudio del Tono de Base del tejido músculo-conjuntivo del suelo pélvico en el postparto tras reeducación abdominal clásica. Fisioterapia 2007;29 (3):133-138.
2. Lee D, Hodges PW. Behaviour of the Linea Alba During a Curl up task inn Diastasis Retus Abdominins: An Observatory Study, 2016.
3. Mens J, Van Dijke GH, Pool-Goudwaraard A, Van der Hulst V, Stam H. Possible Harmful effects of intra- abdominal pressure on the pelvic girdle. J Biomech 2006:39 (4): 627-35.

Related Entries

• We tell you all you need to know about Kegel Exercises to Strengthen the Pelvic Floor. Here at this link.
• Do you know the Abdominal Vacuum technique? Here you’ll find all you need to know.