Diastasis Recti - How to Overcome the After-Baby Body at Any Age What is a Diastasis and how do you fix/prevent it? What do you do if you have a diastasis?

1. Diastasis
How to Overcome the After-Baby Body at Any Age
Presented by:
Kevin Arnason
& Michele Locke
http://www.mummyshapeschool.com/wp-content/uploads/2014/08/mummy-tummy.jpg

2. What is Diastasis Recti?
 Diastasis: Separation
 Recti: Recti – “The Rectus Abdominal Muscle Group”
 Diastasis Recti is a separation between the right and left sides of the
rectus abdominis muscle.
 The rectus abdominis is the vertical abdominal set of parallel muscles
mostly recognized as the 4, 6, or 8 pack (depending on visibility).
 Diastasis Recti causes inability to create tension in the linea alba
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3. Who Can Get A Diastasis?
 Diastasis Recti is most commonly found in post-partum
women and athletes, but can also affect men and newborn babies.
 In pregnant women, as the pregnancy progresses, the connective
tissue between the rectus abdominis becomes thinner and stretches
to accommodate the growing uterus.
 66% of women have been reported to have a Diastasis recti in their
third trimester
 36% remain abnormally widened at 7 weeks
post partum
 Majority of mothers don’t realize they
have Diastasis
 There is a non-invasive test to
determine whether or not you have
a diastasis.
http://scitechdaily.com/images/pregnant-woman-belly.jpg

4. Diastasis Symptoms and
Complications
 It causes the stomach to protrude because of the extra
space between the left and right abdominal muscles. Some people call
this a “pooch” or a “mummy tummy”.
 Diastasis can cause organs, such as the bladder, to descend because
the core is unable to provide the necessary support. This lack of support
can lead to serious medical conditions such as: prolapse, and
incontinence (urine leaking) when accompanied by inter-abdominal
pressure (sneezing, jumping, etc).
 It can make it hard to move normally.
 In rare cases, if the connective tissue tears, it can cause a hernia.
 Some symptoms of diastasis recti include: lower back pain, pelvic pain,
hip pain, constipation

5. What to Avoid if you Have a
Diastasis
 Avoid heavy lifting and other activities that put pressure
on your abdominals
 Some exercises; such as crunches, pushups, sit-ups, etc.; can cause a
diastasis to become much worse.
 Avoid high intensity exercises
http://www.active.com/Assets/Running/360/crunch-360.jpg

6. How Can you Fix a
Diastasis?
 Consult a professional (pelvic flour physiotherapist and or
a certified post partum and Bellies Inc. personal trainer) and get
assessed.
 Base training. Rehabilitate your core.
 - Learn the proper breathing techniques needed to engage the core
(Multifidus, transverse abdominis, diaphragm and the pelvic floor).
 - learn how to use this breathing in conjunction with primal
movements to encourage proper activation of the core, specifically
the pelvic floor.
 Avoid physical activities that create too much outward
abdominal pressure.

7. How Can you Fix a
Diastasis?
 Practice core strengthening exercises that will help
to rebuild the tension in the linea alba and ultimately restore the
core (hip raises, clam, etc)
 Release the piriformis to untuck the pelvis and correct overall posture
and encourage straightening and proper alignment of the body so that
the core to heal.
 Be proactive. Diastasis can be
avoided if the necessary measures
are taken pre and perry pregnancy
(seeing a pelvic floor physio, training
with a certified trainer, belly
wrapping, etc).
http://www.pponline.co.uk/encyc/img/248Bfig1.PNG

8. THANKS FOR LISTENING!
Come visit us at Booth #11 for a complimentary Diastasis Assessment
Presented by:
Kevin Arnason
& Michele Locke
1-844-668-4838 (MOTIVE8)
info@motive8fitness.ca
www.motive8fitness.ca