WHY ALL NEW MAMAS SHOULD ROLL TO THEIR SIDE
Women are strong and resilient, but child bearing and childbirth takes its toll on even the most fit mommy. Abdominal separation aka Diastasis Recti (DR) happens in nearly 100% of women in their third trimester of pregnancy and it is common to linger postpartum. A mild DR might resolve on its own, but if it lingers beyond the first 6-8 weeks post-partum DR can begin to create a range of unwanted symptoms from weakness, to pain in the low back and pelvic floor, and even constipation or incontinence.
How to check yourself for Diastasis Recti:
Lie on your back with your knees bent and feet flat.
Place 2 fingers perpendicular to the level of your belly button
Lift your head and shoulders slightly off the ground for a couple seconds, like you are doing a crunch.
Use your fingers to feel for a gap between the two sides of your abdominals.
Recheck for a gap both a couple inches above and below your belly button.
If you are 8 weeks post-partum and you feel a gap of >/2cm width, or deeper than your first knuckle, it may be time to discuss your concerns with your healthcare provider.
Here are four easy tips avoid making an existing Diastasis Recti worse:
Always Roll to your side: when lying on your back, always roll onto your side and press into your arms to help you return to a seated position, this helps protect your core as it heals and prevents aggravating an existing DR.
Skip traditional core work: sit ups and crunches can create coning and doming, instead focus on re-engaging your transverse abdominals and pelvic floor.
Avoid heavy lifting: avoid picking up anything that causes you to strain, at least while you are healing, straining increases the pressure in your abdomen which can exacerbate a DR.
Focus on your breath: use a three-part breath to encourage your ribcage and chest to expand, not just your belly, and focus on your exhale as you set your core before lifting or carrying.
Your body will heal and return to a healthy balance but avoid doing too much too quickly because it may just delay your recovery. Be kind to yourself, listen to your body, focus on your breath, and remember just like pregnancy this is only temporary.
With Luck, Love & Light! XO Rachel