Prevent Diastase Rectus Abdominis (DRA)
Diastasis means separation. Around pregnancy it means a separation of the left and right sides of the abdominal wall from the midline. It is caused usually during the third stage of pregnancy. Mostly, by excessive stretching of the growing stomach and baby. Woman are usually not aware of how and which abdominal muscles they NEED to train during the pregnancy. Every woman at the end of her pregnancy has a diastase. But not all women develop diastase related issues such as a significant gap / opening, function loss and pain issues around the pelvis during or after her pregnancy.
With proper training and advice on how to contract and contain the abdominal contents you can prevent diastase from becoming an opening and a problem during pregnancy.
Postnatal diastase
If post-natal your gap “persists” or you feel that your stomach is only getting bigger instead of going back to its normal size, then you should get an analysis. We have clinical tests combined with real-time ultrasound imaging. This way we can determine how big the diastase is. We can aslo use it to start regaining the function of the surrounding muscles. It is important to train the right way and not to overload the abdominal wall while starting to train. Restoring the muscle balance in the trunk, legs, shoulders and arms combined with proper breathing are important for a good functional abdominal wall.
Self test | 8 weeks after pregnancy: Lay down flat an lift your leg up.
If you experience any bulging of the abdominal wall then you need to get it checked by a professional.
Do not do any further exercise.
A diastase abdominis can always get worse. if you did not have one in the beginning then through too heavy and uncontrolled exercise you can always develop one.
Prevent diastase issues at Mothers in Motion
At Mothers in Motion our specialized physical therapist are passionate to help all woman go complaint free through their pregnancy and protect their stomach walls! It is protection for your belly, your back, your organs and -when pregnant- definitely also for your baby! We will help you stay in shape and understand the changes that occur in your body. We can help you prevent other complications in the future. Keep your belly in one piece!!
Avoid diastatic problems and start your training! The earlier in pregnancy the better. But also later, and even postnatally the professionals of Mothers in Motion cán help you. Plan a free trial lesson or contact us for more information on info@mothersinmotion.nl