How to Identify Diastasis Recti

Diastasis Recti
  • Diastasis means separation
  • During pregnancy, expanding belly causes rectus abdominis muscle to separate
  • This condition is common in women who have multiple pregnancies
  • In severe condition, one can notice a ridge or bulge on the abdomen
Simple techniques
    1. Lie down on your back on a non-slip mat
    2. Fold your legs such that the feet are on the ground & knees point towards the ceiling
    3. Raise your head and shoulders above the ground, performing a small crunch
    4. Locate your navel and press your fingers just below the navel 
    5. You have to feel for the gap
    6. If the gap is more than 1 finger, then you have the condition at mid-abdomen
    7. Similarly, press your fingers about four fingers below the navel. If you find a gap more than one finger, you have the condition at lower abdomen
    8. Likewise, press your fingers about four fingers above the navel. If the gap is more than one finger, you have the condition at upper abdomen
  • Diastasis Recti heals on its own
  • Refrain from core muscle training post pregnancy

These remedies are based on the principles of Ayurveda, the ancient Indian science of healing, and are completely natural, non-invasive, and can be prepared at home. Consult your doctor if the symptoms persist. Refer to the terms of use.

Sonali Shivlani

Childbirth Educator,

Sonali Shivlani is an internationally certified pregnancy, lactation and child nutrition counselor. She has worked with more than 15,000 couples and has conducted pregnancy and parenting sessions and workshops internationally. She is the Executive Director of the Pregnancy Fitness Educator Program at CAPPA International and trains candidates in the field of prenatal fitness.

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