Myths About Diastasis Recti (DR)

”It’s all about the gap.” No. 

A more accurate way to assess for Diastasis Recti (DR) and it’s function is by measuring tension. What is the tension of the connective tissue like, when pressing into the midline of your core (linea alba)? Is it taut like a trampoline or soft and squishy? How does your core respond with certain exercises, does it bulge or cone? Focusing on how you manage pressure and generate tension is more effective than focusing on the width of the gap when developing a training plan. Check out this blog where I talk about managing pressure and where that comes in when exercising.

”A big belly = DR.” No. 

The size of your belly doesn’t mean you have Diastasis Recti. You can have a larger belly that Is functioning well and shows no symptoms of coning or bulging.

”Sit ups and planks are bad for you.” 

Sit ups, crunches and planks have a place in your training program, even with DR. After you learn the foundations and know how to manage pressure in your core, progressing and loading that tissue (lines alba) is necessary. That’s when these types of exercises come into play with proper form and breathing technique. Download this free resource to learn the foundations for breathing and core connection.

”The goal is no gap.” No. 

The truth is, there will always be some distance between your muscles, as they are never glued together. The goal is to get to a point where you can manage pressure, reduce symptoms, improve strength and freely move your body with activities you enjoy.

What questions do you have about Diastasis Recti?

➡️Check out Empowered ON DEMAND. Fitness classes that guide you on how to exercise with Diastasis Recti. You will learn what it is, how to assess yourself, and exercises to get started. 

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