ABDOMINAL DIASTASE: WHAT IS IT? WHAT DO WE DO? DIASTASE

What is abdominal diastasis?

Abdominal diastasis is mainly the cause of a significant stretching of the rectus abdominis muscle. In fact, this stretching causes a distension of the abdominal wall. This is a phenomenon frequently observed in pregnant women or in the postpartum period, and more often during a second pregnancy or subsequent ones. However, it is not impossible to find a diastasis in men and athletes. Indeed, diastasis can also be caused, for example, by excess abdominal fat or excessive and prolonged efforts as in weightlifters or bodybuilders.

But what does it change to have an abdominal diastasis?

Right away, you should know that there is no danger associated with diastasis. However, several physical discomforts can be felt. Symptoms of diastasis include decreased efficiency of the abdominal muscles resulting in instability of the lower back and pelvis. It can also cause pain in the lumbar region and pelvic girdle. Other consequences of diastasis can also include the development of an umbilical hernia or weakness of the pelvic floor. A feeling of bloating is also often associated with diastasis. Finally, the aesthetic appearance of the abdomen can be changed by remaining rounder or more flaccid. [1]

How do you know if you have diastasis?

Although diastasis is generally difficult to see, it is easy to detect. It is even quite easy to do it yourself. At first glance, there is a possible diastasis if you lie on your back, raise your head and you can observe the formation of a cone under the ribs, where the stomach is located. To be more certain, you can then perform the following test:

1. Lie on your back and place your fingers approximately at the height of your navel.
2. Relax to allow your muscles to loosen up and then gently perform a half sit-up, lifting only your head and shoulders.
3. Gradually increase the pressure with your fingers so that you feel a separation between your rectus abdominis muscles. Then calculate the extent of the separation by counting the number of fingers needed to fill the entire space (a separation of more than 2 1/2 fingers is considered excessive).
4. Repeat the process above and below the navel to detect whether it is a small or very large area of ​​diastasis. [2]

What to do to fix diastasis recti?

Diastasis recti can be improved and even closed with the help of specific exercises. Movements such as hypopressive exercises can actually help bring the abdominals back together. In some cases, however, surgery may be suggested to close the diastasis recti.

Here is a series of exercises that can be done at home [3]:

Exercise #1:

1. Lie on your back on a comfortable and stable surface (e.g. a yoga mat), with your knees bent.
2. Gently pull your stomach in, feeling like you are sucking your navel towards your spine (you can check the contraction by placing your fingers inside the 2 bony points anterior to your pelvis; you should then feel a small trampoline under your fingers).
3. Hold this contraction for 10 seconds, then gently release your stomach (there should be no movement in the lumbar region or the pelvis).
4. Breathe normally during the exercise (there should be no pain).
5. Repeat 10 times. This exercise can be performed 2 times a day, every day.

Exercise #2:

1. Lie on your back, with one knee bent and the other leg extended.
2. Gently pull your stomach in, feeling like you are sucking your navel towards your spine.
3. Contract your pelvic floor (the muscles used when you try to stop urinating).
4. Raise your leg (at 45°), then lower it while maintaining the contraction of the belly and pelvic floor.
5. Release your contraction. Your breathing should remain fluid during the exercise.
6. Repeat the exercise 10 times on one side, then change legs and repeat. The first goal is 3 sets of 10 repetitions per leg. This exercise can be performed 1 to 2 times a day, every day, depending on your endurance.

Exercise #3

1. Lie on your back on a comfortable and stable surface, with your knees bent.
2. Gently pull your belly in, as if you were sucking your navel towards your spine.
3. Gently lift your pelvis off the ground, aiming for approximately the height of your knees, and maintain this contraction for 10 seconds.
4. Once at the top, gently lower yourself back down to the ground while maintaining your contraction of the transverse abdominis, then relax your muscles.
5. Repeat the exercise 10 times. The goal is 3 sets of 10 repetitions, interspersed with a 30-second break. You should not feel any pain during the exercise.

Exercise #4:

1. Place yourself on all fours on a comfortable and stable surface.
2. Gently pull your stomach in, as if you were sucking your navel towards your spine.
3. Contract your pelvic floor.
4. Maintain this contraction (at the level of the transverse and pelvic floor) for 10 seconds, then gently relax your muscles.
5. Breathe normally during the exercise.
6. Repeat the exercise 10 times. This exercise can be performed 2 times a day, every day.

This exercise is slightly more demanding since you will be working against gravity and the weight of the viscera of your abdomen.

Should I avoid certain exercises if I have a diastasis?

Generally speaking, we want to avoid exercises that can accentuate the gap already present between the abdominals. In fact, exercises that will create the cone we talked about previously should be avoided. For example, exercises like “crunches” or “Russian twists” should be avoided. Abdominal planks are also not ideal, because gravity pushes the organs towards the ground, which intensifies the pressure on the rectus abdominis and in fact, accentuates the diastasis. Otherwise, move freely!

Par : Isabelle Sinclair, kinésiologue

[1] Diastasis : tout sur la diastasis des grands droits ou diastasis abdominale (passeportsante.net)

[2] Diastase des grands droits à la suite d’une grossesse | OPPQ

[3] Prévenir et traiter la diastase des grands droits après la grossesse | OPPQ

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