After a certain age, many adults notice that their stomachs are more distended than before, perhaps with a visual bump. While this generally is a sign of age-related weight gain, it might even be attributable to a condition called diastasis recti.
What is diastasis recti?
The rectus abdominis muscle (“six pack”) runs vertically along the front of the abdomen. A vertical band of tissue sits between the left and right sides. Diastasis recti occurs when the rectus abdominis separates along the midline. The resulting gap is a minimum of the width of two fingers and should be above, or below the navel. It may also run your complete length of the muscle.
Pregnancy is a standard reason behind diastasis recti. Also, Brightman says, “Aging can cause the tissue between the rectus abdominis muscles to lose its elasticity, making it easier to tear the muscle apart.” Heavy lifting, coughing, rapid weight gain, and pressure from constipation increase abdominal pressure, increasing the danger of muscle separation. Also, some genetic conditions, comparable to Ehlers-Danlos syndrome, affect the conventional production of collagen throughout the body, weakening tissues just like the midline of the abdomen.
Major abdominal surgery may also result in diastasis recti. “Separation can occur from incisions through the abdominal muscles or from subsequent scar tissue formation,” says Brightman.
Common symptoms of diastasis recti
The bulge can occur anywhere along the midline of the rectus abdominis, from below the sternum to above the pubic bone. Although there could also be some mild discomfort related to diastasis recti, it is often not painful.
People will often notice a big bulge when lifting heavy objects, getting away from bed, and even performing on a regular basis tasks. “Some people may also feel a soft bulge or bulge in the space between the left and right abdomen when the abdominal muscles contract,” Brightman says.
Diastasis recti exercises
Diastasis recti doesn’t normally go away by itself. To reduce the dimensions of the separation and stop it from getting worse, consider an evaluation and exercise guidance from a physical therapist.
Physical therapists can provide detailed instructions on abdominal exercises and diaphragmatic respiratory. “The exercises are designed to reduce the separation by training them to move back toward the midline rather than open the gap,” says Brightman. Diaphragmatic respiratory works to activate deep core muscles and supply additional strength, which may also help reduce dissociation.
Physical therapists recommend a wide range of abdominal exercises. Here is an example:
- Lie in your back along with your knees bent and feet flat on the ground. If you might be unable to soundly lie on the ground, use a bed.
- Place a towel, sheet or small blanket around your waist. Cross the ends in front of your stomach and hold them.
- Take a deep breath, and as you exhale, gently tighten your abdominal muscles and pull the ends of the towel outward away from the midline. With your core engaged and the towel providing support, lift your head and shoulders, as if doing a small crunch. Keep your back flat against the ground.
- As you slowly lower your head and shoulders down, release your grip on the towel, and inhale. This completes one rep. Repeat the movement 10 to fifteen times to finish a set. Rest and do one other set. “The second set can be done later in the day,” says Brightman.
Typical physical therapy sessions last 45 minutes and are done once every week for 2 months. However, the schedule could be adjusted kind of steadily depending on the person. “Once the patient can perform the exercises correctly on their own, they can continue them at home for maintenance,” Brightman says.
Avoiding activities that will worsen diastasis recti.
Meanwhile, you need to avoid exercises or movements that put excessive stress on the abdominal muscles, comparable to sit-ups and crunches, as they will worsen the separation.
“If you practice yoga, you may want to avoid or modify basic related poses like cobra pose and boat pose,” says Brightman. “You also want to avoid holding your breath, especially when you’re lifting, getting up from a sitting position, or getting out of bed.”
If diastasis recti persists, enlarges, or becomes painful, confer with your doctor about other options, comparable to surgery.
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