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Abdominal muscle separation, also known as Rectus Abdominis Diastasis (RAD) or Diastasis Recti, is a condition that causes weakened and separated stomach muscles. It is defined as a gap of 2.7cm between the left and right sides of the rectus abdominis muscle. RAD is common in women during and after pregnancy, but some may not realise they have it. Symptoms include a bulge down the middle of the stomach, lower back pain, constipation, urinary incontinence, frequent bloating, and changes in posture. Treatment involves exercises that repair and bring the abdominal muscles back together, such as pelvic tilts, leg stretches, and bridges.
| Characteristics | Values |
|---|---|
| Name | Rectus Abdominis Diastasis (RAD) or Diastasis Recti |
| Definition | A gap of 2.7 cm between the left and right sides of the rectus abdominis muscle |
| Causes | Pregnancy, heavy weight lifting, twisting exercises, planks, sit-ups |
| Symptoms | Stomach bulge, lower back pain, constipation, urinary incontinence, frequent bloating, changes in posture |
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What You'll Learn
Rectus Abdominis Diastasis (RAD)
If you think you may have RAD, it is important to seek professional advice and support. Treatment options may include specific exercises to repair and bring the abdominal muscles back together, such as pelvic tilts, leg stretches, and bridges. It is also important to focus on deep breathing and engaging the diaphragm, while avoiding exercises that strain the middle of the belly, such as planks, sit-ups, and heavy weightlifting.
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Diastasis Recti
If you think you may have Diastasis Recti, there are exercises you can do to repair and bring your abdominal muscles back together. These include pelvic tilts, leg stretches, and bridges. It is also important to focus on deep breathing, lying on your back, and engaging your diaphragm. During recovery, it is best to avoid exercises that strain the middle of the belly, such as planks, sit-ups, and heavy weightlifting.
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Causes of abdominal muscle separation
Abdominal muscle separation, also known as Rectus Abdominis Diastasis (RAD) or Diastasis Recti, is a condition that causes weakened and separated stomach muscles. It is defined as a gap of 2.7 centimetres between the left and right sides of the rectus abdominis muscle. The most obvious sign of RAD is a gap or bulge down the middle of the stomach, along with lower back pain. Other symptoms can include constipation, urinary incontinence, frequent bloating, and changes in posture.
Abdominal muscle separation can occur during and after pregnancy. However, it can also be caused by a variety of other factors. To repair abdominal muscle separation, it is recommended to engage in exercises that bring the abdominal muscles back together, such as pelvic tilts, leg stretches, and bridges. Deep breathing, lying on your back, and engaging your diaphragm can also help. It is important to avoid exercises that strain the stomach muscles, such as planks, sit-ups, heavy weightlifting, and twisting exercises.
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Symptoms of abdominal muscle separation
Abdominal muscle separation, also known as Rectus Abdominis Diastasis (RAD) or Diastasis Recti, is a condition that causes weakened and separated stomach muscles. It is defined as a gap of 2.7 centimetres between the left and right sides of the rectus abdominis muscle.
The most obvious sign of abdominal muscle separation is a gap or bulge down the middle of your stomach. This is caused by changes to your core muscles and abdomen. Lower back pain is also a common indicator, as the separation of the deep abdominal muscle puts more strain on other parts of the body.
Other symptoms of abdominal muscle separation can include constipation, urinary incontinence, frequent bloating, and changes in posture. Some women may experience abdominal muscle separation during and after pregnancy, and may not even realise they have the condition.
If you think you may have abdominal muscle separation, it is important to focus on exercises that will help repair and bring your abdominal muscles back together. Suggested exercises include pelvic tilts, leg stretches, and bridges. Deep breathing, lying on your back, and engaging your diaphragm can also help. It is important to avoid exercises that put a strain on the middle of your belly, such as planks, sit-ups, and heavy weight lifting.
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Exercises to repair abdominal muscle separation
Diastasis recti (DR) is the name for the condition in which your abdominal muscles separate. This occurs as a result of too much pressure inside the abdomen, which is why it is common during pregnancy.
To repair abdominal muscle separation, you should focus on strengthening the muscles and connective tissue to allow the body to slowly repair itself. You can do this by taking postnatal exercise classes or working with a pre/postnatal certified trainer to slowly ramp up ab muscle exercises.
One exercise you can do is to lie on your side and slowly bend your knees, keeping your feet stacked. Gently open your knees to engage the core abdominal muscles.
You should avoid moves that involve crunching or twisting your rectus abdominis, such as sit-ups, as these can worsen the separation. Activities that involve holding your breath, like the Valsalva manoeuvre, should also be avoided as they can cause excess intra-abdominal pressure.
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Frequently asked questions
Abdominal muscle separation, also known as Rectus Abdominis Diastasis (RAD) or Diastasis Recti, is a condition that causes weakened and separated stomach muscles. It is defined as a gap of 2.7cm between the left and right sides of the rectus abdominis muscle.
The most obvious sign of abdominal muscle separation is a gap or bulge down the middle of your stomach. Other symptoms include lower back pain, constipation, urinary incontinence, frequent bloating and changes in posture.
There are exercises you can do to repair and bring your abdominal muscles back together, such as pelvic tilts, leg stretches and bridges. You should also focus on deep breathing, lying on your back and engaging your diaphragm. Avoid exercises that strain the middle of your belly, such as planks, sit-ups and heavy weight lifting.
